Innholdsfortegnelse for April 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…

Source: Obstetrics and Gynecology You may have heard anecdotes from friends about the vaccine’s impact on periods or even experienced a wonky cycle yourself. Turns out, most people with periods had little or no change in the length of their overall cycle, according to a recent study of nearly 4,000 users of Natural Cycles, a tracking app. Those who received two doses of the vaccine within a single cycle were more likely to see a shift in cycle—not period—duration compared with those who had doses across them. So think of it like this: If your full cycle is usually 28 days, maybe it was 26 and you got it a day or two earlier than usual. All good news for now, but more research needs to be done, says WH…

This just in: PMS symptoms aren’t the only monthly ones you might feel, per new research. Those who’ve experienced trauma can actually exhibit symptoms of post-traumatic stress disorder (PTSD) to varying degrees over the course of their menstrual cycle, found a study published by an American Psychological Association journal. Specifically, at the beginning of the (roughly) 28-day duration—when the hormone estradiol is low—people will have more PTSD symptoms than in the middle, when estradiol is high, around ovulation. Understanding these peaks and valleys can help you anticipate and plan, making the experience more bearable overall, says researcher Jenna K. Rieder, PhD, an assistant professor at Thomas Jefferson University. To suss out what it means for you, Women’s Health editorial assistant Madeline Howard chatted with Rieder.… WH: Is this study applicable…

A RUNWAY HIT! I did morning radio for 17 years, getting up at 2:30 or 3 a.m., so I became a morning person. Nowadays, I wake up around 7. The first thing I do is check my phone, because I work with many people in the and I’m bombarded with requests. Once done, I brush my teeth and do my skin-care regimen. I don’t wash my face in the morning—I go to bed clean and wake up clean—but I do use Cindy Crawford’s Meaningful Beauty line. I got sucked into the infomercial. I particularly love the Eye cream is a necessity, and my favorite is by I’m also a big proponent of lip plumpers for full lips without injections. Finally, I apply body oil and to my décolletage and shoulders…

Hair Oiling Good for all hair types, this practice strengthens roots, promotes new growth, and softens and conditions hair. Massage in warm oil using small, circular motions. Leave it on overnight (lay a towel over your pillow) and wash hair in the morning. A quickie version: Apply it half an hour before you shower. Tongue Scraping In Ayurveda, the tongue is thought to be connected to other vital organs. So keeping it clean via a tongue scraper does the body good. Dry Brushing “This can boost blood and lymph circulation,” Holecek says. It also exfoliates. Starting from the bottom of the feet, do small, gentle, upward flicks, moving toward the heart.…

1. Barely There “I’ve been obsessed with this tinted moisturizer since I first tried it. Its light texture makes it a perfect alternative to heavy foundation…especially as the weather gets warmer.” —Danielle Jackson, beauty editor Fenty Beauty Eaze Drop Blurring Skin Tint, $32, sephora.com 2. Curl Control “Styling gels get a bad rap for leaving you with a crunchy feeling, but I never have to worry about that effect with this product. It’s super moisturizing and defines my curls without feeling sticky at all. A definite hair do!” —DJ Kinky-Curly Original Curling Custard, $18.49, target.com 3. Powder Play “Here’s an only-the-essentials version of Urban Decay’s signature eyeshadow pan—wearable neutrals, staying power, different finishes—that fits in the palm of your hand.” —Chelsea Traber Burns, beauty director Urban Decay Naked3 Mini Eyeshadow Palette, $29, sephora.com…

The Short-and-Sweet Dash A true sprint is less than 400 meters, or one lap around a track, says Matsuzaki. And it’s so high-output that you couldn’t possibly imagine doing it beyond that quarter of a mile. For all-out efforts, a few cues ensure you get the perks sans injury. UP YOUR CADENCE How many steps you take in a set distance or time is called cadence. For a long-distance runner, that’s about 170 to 180 steps per minute, compared with more than 240 steps per minute for sprinters, says Matsuzaki. Not only does a faster cadence typically translate to a faster speed, but it’s also a research-proven way to help improve efficiency. For any and all runners, increasing cadence by as little as 5 percent has the potential to improve…

I’ll be honest: As much as I love a tough HIIT or sweaty Pilates session, I miss the days when physical activity was as simple as playing tag, giggling as friends chased you. Or getting some tennis in with a pal on the Wii (#TBT!). If this childhood nostalgia speaks to you, then you’ll be thrilled to hear about Stealth, an interactive core trainer that combines fun with fitness. Prop your phone in the center console of the bright yellow platform and you can play games while strengthening your abs—by using your body as the controller (srsly!). The games encourage you to twist in different ways to add movement and variety to traditional static planks (picture maneuvering your bod to align with and hit a target on-screen) and motivate you…

Asparagus and Scallion Frittata TOTAL: 20 MIN. SERVES: 4 1 ½ Tbsp olive oil1 lb asparagus, trimmed and cut into 1-in. pieces on the bias Kosher salt and pepper4 scallions, thinly sliced, white and green parts separated8 large eggs2 Tbsp sour cream1 tsp Dijon mustard½ cup flat-leaf parsley, chopped2 oz Gruyère cheese, grated Mixed green salad, for serving 1. Heat oven to 425°F. Heat oil in a 9- to 10-in. cast-iron skillet on medium. Add asparagus, season with ¼ tsp each salt and pepper; sauté 2 min. Add scallion whites and cook, tossing, 1 min. Remove from heat. 2. Meanwhile, in a bowl, whisk together eggs, sour cream, mustard, and pinch each salt and pepper. Fold in scallion greens, parsley, and cheese. 3. Add egg mixture to pan and cook…

• You were shy or sensitive as a child (or were considered so by other people). • You get tired, stressed, and overwhelmed more easily than those around you. • You tend to really mull situations through. • You often need time to yourself to decompress or process things. • You find it easy to empathize with others. • You have a profound appreciation for nature, art, and beauty. • You pick up on details around you (including other people’s moods) that most overlook.…

Pop quiz: What’s your doctor’s name? If you answered, “<shrug>,” or “don’t have one,” you’re not alone. Visits to primary care physicians (PCPs) took a dive between 2008 and 2016, falling 24 percent, a recent study in Annals of Internal Medicine found. Nearly half of adults don’t see a PCP at all, with younger ones the most likely to avoid the office. That doesn’t mean people were tending to ills and injuries at home—visits to quick-help spots like urgent care rose by 82 percent during that time. What gives? Unlike your parents, who may have established and stuck it out with one doc for decades, frequent transitions during adulthood keep millennials bouncing around, says Sana Goldberg, RN, author of How to Be a Patient. Think about it: You started with…

! “Happiness is…drinking bubble tea, lighting a candle, and expressing myself through movement or art.”—Jewelyn Butron, Women’s Health associate art director You’ve probably heard the old adage that happiness is a journey, not a destination. True! But it might be even more productive to think of it as a muscle, skill, or strength. Hear us out: There’s a connection between genetics and your baseline happiness, a new study shows. Basically, a portion of your subjective well-being may be predetermined by your DNA and effectively out of your control (a lot like your ability to put on muscle mass), per Dutch research. But the good news is that no matter where your natural baseline is, you can build it up and establish a stronger one, just like you would by lifting weights.…

It might seem as if the key to happiness is having a glass-half-full mentality, 24/7. But trying to focus on the positive all the time can actually become a hindrance to happiness, says neuroscientist and author Caroline Leaf, PhD, host of the Cleaning Up the Mental Mess podcast. The push to be smiley at every turn is when optimistic thinking shifts into toxic positivity: the misconception that in a happy life, you never feel sad, angry, or frustrated. In fact, we *need* our negative emotions. “They exist to signal something to us, teach us things,” says Santos. They may be temporarily unpleasant, but you learn something important from the experience. (This isn’t to say you shouldn’t strive to be thankful, as mentioned earlier; rather, you should create space for a…

In my experience, feeling relief, peace, hope—my version of happiness!—often comes on the heels of a challenge or heartbreak. And science supports my nebulous hunch. @lizplosser Doing and surviving hard things is often a gateway to immeasurable joy. A scroll through the pics on myphone’s photo app provides undeniable proof that even during this wild time in the world, I’ve enjoyed many moments of authentic, crinkly-eyed delight. On days when I’m feeling anxious, exhausted, raw, or unsure, reflecting on those periods when the clouds lifted is a rad reminder that happiness is always there waiting, like the sun after a long, cold night. Happiness can be complicated. It can go up and down. It can mean something different every day. What I know, and what you can learn more about…

WEEK ONE: lethargic, discouraged, ready to try something new. Week Eight: accomplished, in control, myself again. Those are just a few of the words and phrases I used to describe my mental state during the beginning and end of a recent strength challenge. I joined the program to reestablish a purposeful resistance-training groove—and for the first time, decided to keep a fitness diary (digital, using my phone’s Notes app) to track my progress. rep rhythm enough), what my focus was like mid-sweat (I’ve gotta break the habit of pausing to check texts when I’m tired toward the end of a workout), a move or moment I really enjoyed (Feeling the gorilla rows this week), and how I felt afterward (I’m clearer-headed and less anxious). It was surprising and almost thrilling to…

If you’ve ever done breath work in a yoga class, meditated, used a hair oil, brushed your teeth with activated charcoal toothpaste, or slathered on a skin-care product with turmeric, then you’ve experienced Ayurvedic Medicine (Ayurveda for short). Originating in India thousands of years ago, Ayurveda is a medical system that uses diet, herbal remedies, meditation, exercise, physical therapy, and breathing to bring balance to the body, mind, and spirit. And it’s coming in hot in the beauty industry. What’s old is new again, as the saying goes, and while it’s definitely not fresh, the demand for natural and organic products is. That’s caused an Ayurvedic surge in the personal-care realm, bringing these time-honored rituals and ingredients to the forefront. In fact, the global Ayurvedic market value is projected to…

Prakti Beauty Swarup considers her brand a new category in the beauty space, which she dubs “Ameri-Vedic beauty.” It’s a hybrid of mixed cultures, heritages, and experiences, just like her. 1. MahaMask $44, praktibeauty.com Pratima Skincare The founder of this eponymous line began studying Ayurveda in India at 13. Now, at 83, she’s still crafting her “nature-intelligent formulas” herself in her New York City lab. 2. Pitta Herbal Cleanser $26, pratimaskincare.com Ranavat Driven to share her culture, Michelle Ranavat launched her botanical skin-care collection, which was inspired by the kings and queens of Rajasthan. Saffron—beloved by royals for its antioxidant and brightening perks—is the hero ingredient in this mask. 3. Resurfacing Saffron Masque $75, ranavat.com Soma Ayurvedic This gel contains herbs sourced from the forests of Kerala (the birthplace of Ayurveda).…

1 Predictable Terrain The constant, steady motion can be a smoother runway for sprinting compared with less predictable outdoor terrain, Matsuzaki says. Also, you don’t have to rely on a watch to tell you how fast you’re going—you get the immediate feedback on the machine, allowing you to more seamlessly switch gears. 2 Self-Reflection (Literally!) If your gym has ’mills in front of mirrors, that’s a good opp to check for form cues like whether your knees are rolling inward or your arms are crossing your body’s midline. You can also set up your phone to shoot video of you from the side. 3 Pace Precision Cadence training, like with a metronome, is best done on the machine, Matsuzaki notes, because it controls every step you take. FYI: Some studies…

From protein-rich breakfast bowls to dreamy dips, yogurt is a versatility champ. Whatever style or variety, the creamy cup is essentially milk that’s gone through a fermentation process thanks to the introduction of beneficial bacteria (a.k.a. live active cultures or probiotics). Nutrient-wise, this all-star is hard to beat. Yogurt offers calcium, magnesium, protein, and plenty of those active cultures, which are key for digestion, says Marisa Moore, RDN, a culinary and integrative dietitian. “It’s an ultra-convenient way to consume the probiotics that are linked to a number of pros, like immune system support.” The balance of calcium and protein also makes it a stellar muscle- and bone-building bite, and one Harvard study found it may reduce risk for type 2 diabetes. Hello, health hero! Razzle-dazzle aside, not all ’gurts are…

TO SOAK OR NOT TO SOAK? It’s not necessary, but it’ll seriously cut down your cooking time, no matter the method. Two ways to get ’er done: Place dried beans in a container, cover with cold water, and refrigerate overnight. For a quicker go, place beans in a pot, cover with water, and boil for three minutes. Then remove from heat and let soak for at least an hour before draining and making. Best-Ever Beans Choose your own adventure for whipping up the pantry prodigy. Low and Slow Chill Sunday on the schedule? Your mission: Ace a hands-off method for evenly cooked beans to enjoy all week. Just rinse dried beans and add them to your slow cooker with enough water to cover, plus salt and any flavorings, like onion…

Regulate Your News Consumption (For Real!) In an age when news feeds never stop updating, supersensitive folks need to be selective about what they read and watch. Some may find it helpful to limit direct news intake as much as possible. “My husband likes to listen to the news, so I just ask him if there’s anything I ought to know about,” Aron says. Choose someone you trust to filter the important stuff to you. Curate Your Calendar—and Always Have Your Own Ride While some people thrive on a schedule filled with parties and get-togethers, that’s typically not the case for the highly sensitive, who may really enjoy themselves for the first half of an event but then feel totally tapped out. In addition to being picky about what you…

MAKE A LIST “I love when patients bring in a list of what they want to talk about. It’s a great opportunity to make sure we prioritize their concerns,” says Laura Lipold, MD. FESS UP TO YOUR RESEARCH Love to consult Google? This can actually help reveal your underlying fears. Then, says Dr. Lipold, your physician can calm them or let you know that the issue is in fact something that should be looked into more deeply, and develop a plan. GET CHATTY Open communication builds a good rapport. You should feel comfortable asking questions without being steamrollered, intimidated, or brushed off, says Sana Goldberg, PhD. ASK HOW TO GET IN TOUCH FAST Accessibility is crucial; you’ll never feel tended to if you can’t get the support you need between…

When you ask people about the happiest moments in their lives, they’ll point to activities that gave them meaning—running a marathon, publishing poetry, raising children. But if you tap these people in the midst of their working toward those achievements (say, during a long training run, a night of writer’s block, or a child’s public tantrum), they’ll tell you those things are making them miserable, studies show. Here’s why: The big events contribute to what’s known in psychology research as the “narrative self,” or the version of yourself that’s trying to create an identity and make you the hero of a triumphant story. Unfortunately, that narrative self is often at odds with what would make your “daily self” happy (naps and Netflix). So how do you stay motivated to keep…

! “Happiness is…waking up early and drinking a cup—or two—of coffee before my oldest meanders downstairs to have deep, 5-year-old talks as we snuggle on the couch.”—Abby Cuffey, Women’s Health executive editor As a professor of more than 27 years who studied life transitions—and particularly big career changes—I thought I was prepared to leave my work behind and retire. But when that happened and my husband and I moved to Florida, it wasn’t the relaxing piece of cake I thought it would be. I was restless and had trouble adjusting to my new routine. I missed feeling inspired. When I realized how hard the change was, I started interviewing people about their experiences. I learned that retirement isn’t a one-time transition; it’s more like a series of them. And the way…

Within moments of sitting down, Liza Koshy charmed our server. “Where are you from?” she asked. “Have you seen Succession?” The server squatted down next to our table and chatted for about 15 minutes, then, over the next few hours, checked in on us just a little more frequently than usual, asking if we wanted anything else and if our coffee was okay. It’s possible she was one of Liza’s countless fans—one of the 7 million who followed her on Vine before the app closed in 2017, or one of the 17.5 million who subscribe to her You-Tube channel, where she created three seasons of the scripted sitcom Liza on Demand. Maybe our server saw Liza during her Emmy-nominated stint as the host of Nickelodeon’s Double Dare, or watched her…

deadlift WHY IT’S CLUTCH It works the back side of the body and gets into your ankle, knee, and hip joints. Using a barbell, you’ll likely be able to perform a heavier deadlift than you’re accustomed to and, since you pick up the bar from the floor, produce more power than you would with hand weights. HOW TO Stand with bar over middle of feet, shoulders squared over bar, feet shoulder-width apart. With weight in heels and toes firmly on floor, hinge forward at hips and bend knees to grip bar, hands wider than shoulders. Engaging core and glutes, stand upright and lift bar along shins, keeping back straight. Squeeze glutes at top of movement. Reverse to return to start. back squat WHY IT’S CLUTCH The fundamental lift helps increase…

DAY 1 Deadlifts 10 reps Pushups 30 seconds Hip thrusts 10 reps Crunches 30 seconds DAY 2 Rest or active recovery DAY 3 Push presses 10 reps Crunches 30 seconds Bent-over rows 10 reps DAY 4 Rest or active recovery DAY 5 Back squats 10 reps High knees 30 seconds Plank 30 seconds DAY 6 Rest or active recovery DAY 7 Rest or active recovery…

How soon do injectables start working? Most fillers take effect right away. Neuromodulators’ magic happens in about 7 to 10 days, says Dr. Kim. Will they last long? Neuromodulators last from three to six months, while filler can stick around for a year or more, depending on how fast your body metabolizes it. Exercise may be a factor, though current evidence is anecdotal. “Patients who exercise regularly will metabolize it 10 to 15 percent faster, in my experience,” says Dr. Kim. Since results of the science are still TBD, don’t forgo your sweat sessions just to keep your ’tox going a little longer (unless it’s the first day after your treatment—see top right). But do they hurt? Neuromodulators are a quick pinch—and it’s easy to handle. Filler can be a…

There’s a reason you feel the urge to dial up loved ones when something major happens in life. Confiding in a good listener not only provides a stress release but can also slow cognitive decline, per a new study at NYU. People in their 40s and 50s who self-reported having limited access to a supportive listener in their social interactions had a cognitive age that was four years older than those with more listeners in their life. Turns out, talking (and other mentally stimulating activities, like exercise) does the mind good. Recruit the right pair of ears: First, look for someone who waits for you to respond when they ask how you’re doing, says Kiki Ramsey, PhD, a psychologist in Georgia. Next, make sure your listener doesn’t tend to interrupt…

So you’re standing in the aisle, selecting a new face product and scanning the ingredients to determine if it’ll work for your skin type. Just a guess: You’re probably not thinking about how it will impact fish in the sea. But the reality is, most everything you use—from head to toe—eventually goes down the drain. From there, it goes to a water treatment facility or is discharged into the ground’s surface, eventually reaching waterways. But not all formulas dissolve. “Many products contain ‘forever chemicals’ that live on in our oceans and harm aquatic life,” says Krupa Koestline, a cosmetic chemist who helps brands choose environmentally friendly ingredients. Identifying a biodegradable option isn’t straightforward, though. “There’s no technical definition for beauty,” says Koestline. “The EPA has a biodegradability standard for pesticides,…

Is that you, spring? There’s no happier feeling than hitting the pavement or trail once again sans earmuffs and wool socks. And when you take off into the new, hopeful season, consider this training shake-up: Even the average runner (hi!) should be working both sprints and endurance runs into their routine for payoffs. If you’re a marathoner trying to PR, speed work will make you faster. (Plus, studies show that sprints can reduce body fat, if changing body composition is a focus for you.) Prefer fast and furious? Know that longer-distance cardio is powerful for overall wellness too. Furthermore, training for a marathon, even at low intensity, reduced vascular age (essentially, the health of your arteries—key for heart health) in people by four years, one study found. We know—shaking up…

GLUTE ACTIVATOR LEVEL Set Active top and leggings, setactive.co; Reebok sneakers, footlocker.com WHY WE LOVE IT: This sneaky burner works your gluteus medius and maximus. “The medius is what forms the outside edge of your butt and the side of your hip,” says trainer Kristina Earnest, CPT. The importance of your medial glutes can’t be stressed enough: They’re crucial for balance and power. “Strong glutes stabilize and propel you and protect the knees and back.” The maximus is at the posterior of the hip joint (ya know, that meaty part of the tush that songs are written about!). Sign us up. STEP 1 PLACE a mini band around thighs, just above knees. Get into a side plank with right forearm and knee on floor. Engage core to lift hips. STEP 2 MAKE sure…

Lactose-Free Dairy without the lactose? Believe it! The enzyme lactase added to traditional yogurt helps people with dairy sensitivities digest milk sugars. “They tend to be similar in flavor to regular yogurt,” Moore says, so you likely won’t be able to tell the difference. FYI, it’s still 100 percent dairy! Skyr Prefer a creamier base for your morning meal? Reach for this Icelandic style that is actually a fermented, strained cheese. It packs in more protein than a regular yogurt. 100% Grass-Fed Cows that eat grass (rather than grains) produce milk that offers a bolder and creamier flavor when made into yogurt. Bonus: It also boasts 147 percent more heart-helping omega-3s than standard milk, according to University of Minnesota research. One brand example: Maple Hill Creamery Organic 100% Grass-Fed Whole…

“You’re so sensitive.” That statement feels loaded with judgment (and even like an insult in some cases)—but if the past two years of stress, political unrest, and routine upheaval taught us anything, it’s that sensitivity is exactly what the world needs more of right now. In scientific terms, sensitivity is “the ability to perceive and process information about the environment, whether external or internal,” says Michael Pluess, PhD, a researcher on the topic. Yep, it’s rooted in our biology—and beyond humans, it has been observed in hundreds of animal species. (The more you know!) While the general conception of a sensitive person is someone whose feelings are easily hurt, those who have “high sensitivity” are experiencing something different. It’s an innate Spidey sense that makes them feel, think, and react…

Whenever something feels off below the belt, you just want to erase said problem fast. It’s tempting to throw drugstore fixes at it, and one popular (and easily available) choice is boric acid suppositories: tiny powder-filled capsules that you insert into your vagina. (You may have seen ones from buzzy brands like The Honey Pot Company and Love Wellness.) This substance is said to have antiseptic and antifungal properties that can cure both yeast infections and bacterial vaginosis (BV) and related discharge and odor. But before you go poppin’ capsules anywhere, read on for what they can and can’t do for down-there wellness. They’re a savior for infections. TOTALLY CAN BE. Boric acid acts like a bulldozer to break down anything in its path, says ob-gyn Jennifer Lincoln, MD, author…

Drowning is an agonizing way to go. Not that it’s physically painful; more that the minutes drag on and on and on. While trapped upside down in an unfamiliar kayak, coursing down a rapidly flowing, icy river, I watched the last grains of sand run through my hourglass. Why did I say yes to this? I thought. I’m sorry for my family and friends. Who will tell my parents? I am scared. I wish I hadn’t come out here. Then, in my last few moments of consciousness, I forced myself to stop the onslaught of sadness. If I had only seconds to live, I didn’t want to spend them regretting my final choices. That’s the last thought I remember. When I came to, I heard the roar of water before…

At the age of just 14 (and with her parents’ permission), Samantha Tan slid behind the wheel of her first race car (a Ferrari!) and sped down a closed course in her home country of Canada. “I absolutely fell in love,” Samantha says. “That was the moment I decided I wanted to pursue racing.” Samantha jump-started her career as a solo racer when she was 16, but she now routinely participates in team endurance sprints—some lasting a full 24 hours, during which teammates swap in and out of the car in shifts. It can be grueling. “Many people don’t perceive racing as a sport,” Samantha says. “But, for context, it takes about 90 pounds of pressure to brake for the car. Doing that for two hours—that’s a full-on leg day!”…