Innholdsfortegnelse for October 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’s The 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…

New theory for ya: The key to self-growth is to embrace being uncomfortable, says research. When students in an improv class were told to push themselves to the point of feeling awkward, they engaged more with the exercise compared with those instructed to just feel their skills develop, revealed a study in Psychological Science. “People often see discomfort as a sign to stop pursuing a goal,” says lead study author Kaitlin Woolley, an associate professor of marketing at Cornell University. “But the feeling really means you’re making progress.” Not only do you want to welcome the cringey vibe, but you want it to appear quickly. An experience that’s immediately challenging (hello, jumping into an improv drill!) is motivating because it’s fast feedback, says Woolley. Essentially, feeling something means you’re on…

WHEN, IF EVER, SHOULD I TAKE A PRE-WORKOUT SUPPLEMENT? ▸ Only if you’re doing a high-intensity workout of at least an hour, says Jonathan Valdez, RDN, owner of Genki Nutrition. Try creatine supps pre-or post-gym sesh, and branched-chain amino acid ones anytime, says Alex Silver-Fagan, CPT, founder of Flow Into Strong. SO, HOW WILL THOSE IMPACT MY WORKOUTS? ▸ Creatine builds muscle; branched-chain amino acids, which are in high-protein foods, increase muscle and decrease fatigue. “This combo, along with protein consumption, helps you recover faster and train harder,” Silver-Fagan says. Digesting BCAA-rich food can take time; grab a drinkable version. ARE THERE ANY WAYS TO ENSURE I’M GETTING A GOOD PRODUCT? ▸ “Look for third-party verification seals such as NSF, USP, and Consumerlabs,” says Valdez. Avoid high fiber, high fat,…

Every year, you do your taxes, spring-clean your home (maybe), and get your mammogram. Or at least you should have that first one after turning 40, recommends the American College of Radiology. We get it: Mammograms can be worry-inducing and uncomfortable. But a little preparation can go a long way toward ensuring you have the best possible experience. Pain on the brain? Put yourself in good hands. A specialized breast radiologist will give you “the highest chance of getting a quality mammogram on all fronts,” says Elisa Port, MD, chief of breast surgery at Mount Sinai Health System and director of the Dubin Breast Center at Mount Sinai Hospital. If comfort is your concern, go the extra mile (perhaps literally) and use a radiology center that specializes in mammography. There,…

“Do I have something in my teeth?” Yep, tons of bacteria surfing your sea of saliva, making up a mini ecosystem called your oral microbiome! Brushing and flossing twice a day is best for cultivating it, but lifestyle, diet, and genetics also contribute to strong chomping grounds. Ahead, three fast (and helpful) facts re: your mouth. 1. As the gateway to your digestive tract, the oral microbiome teaches your immune system to differentiate between good and bad bacteria. Since microbiome bacteria (oral and gut) develop within hours of birth, says periodontist Sukirth Ganesan, DMD, an assistant professor at the University of Iowa, the immune system recognizes and memorizes them, allowing the systems to codevelop. Tight bond before you even have teeth! 2. Just as they help determine eye color and…

JV Chase Sapphire Preferred ($95 annual fee) Hull considers this the best entry-level card, thanks to its accessible annual fee and rewards that transfer to programs like United, Southwest, and Marriott. Plus, you can rack up points using Lyft. VARSITY Capital One Venture X ($395 annual fee) If/when you want to move to a higher-tier card, Hull recommends this one. Highlights include a $300 annual travel credit and an anniversary bonus of 10,000 miles after one year, among others. GO PRO American Express Platinum ($695 annual fee) Travel every other month? You’re ready for the big leagues, says Hull. Upon signing, you get credits for airlines and hotels, Uber, SoulCycle, and Equinox. Plus comp access to AmEx Global Lounges.…

THE SKIN-LOVING POWER OF HEAT has long been harnessed by aestheticians—think about how steam is used during a facial to soften pores before extractions. But thanks to newer technology, skin experts now have even more powerful heat-based solutions at their disposal, like lasers and radiofrequency and ultrasound devices, which target the deeper layers of skin for dramatic smoothing and firming benefits. “The heat penetrates to the dermis level, creating a wound-like effect that triggers collagen production,” says Dr. Boakye. One of the latest examples is the Sofwave treatment, which is FDA-approved to improve facial lines and tighten skin laxity with ultrasound technology. You may feel a burst of warmth as the wand delivers the ultrasound waves, but skin is numbed with topical anesthetic so it’s ultimately painless. Thermage, which uses…

Newer wearables offer a VO₂ max estimate using an algorithm that factors in age, body mass, gender, heart rate, and more. But know that the accuracy of such estimates doesn’t equal that of a test in a lab. “Realtime tracking via a wearable can be off by upwards of 10 percent,” says Martin. That’s okay, though! While the hard-and-fast number might be off, wearables are pretty reliable when it comes to tracking trends. “Looking at the changes month to month is better,” Martin says. If your overall trend is on the rise, you’re likely improving VO₂ max (and vice versa). Retest yourself every month or so to monitor changes over time, he says. Keep in mind that VO₂ max fluctuates day to day, so at least three data points (across,…

BEST BUY The Ninja Air Fryer Max XL aced WH tests, churning out crisp and evenly cooked food in record times. We’re obsessed. Sort by Size For the quickest cooking times and tastiest (read: juiciest!) outcomes, cut everything into similar-size pieces. Add the ingredients that take longest to cook to the basket first. Educate Yourself When in doubt, peep the instruction manual. Air fryers are all different, so there is no universal approach. Pull out that paper or Google to find a PDF. Use Oil Strategically Most veg will benefit from a toss with oil, while naturally fatty foods like chicken wings and bone-in pork chops don’t need any. Space ’Em Out Overcrowd the basket and you’ll end up with soggy—not crispy—foods. Instead, arrange it all in a single layer,…

While you can find grain-free tortillas and taco shells in most grocery stores today, that wasn’t always the case. Years after being diagnosed with multiple autoimmune conditions, including lupus nephritis, Veronica Garza decided to try an elimination diet in 2009, cutting out certain foods that included grains and some types of oils to see if they were triggering her symptoms (not a cure, but a strategy said to provide relief). She felt better within months, yet struggled with not being able to find a substitute for tortillas—a staple in many dishes. “Growing up in a border town in a Mexican-American family, there were a lot of foods that were part of my [previous] daily diet that I couldn’t enjoy,” says Garza. “It was a big change.” Fortunately, her parents and…

MUSE APOTHECARY PILLOW RITUAL CALMING MIST Inhaling lavender scent may be linked to better Zs, research suggests. The easiest way to incorporate it into your night-time ritual is to spritz this aromatic blend of natural oils all over your linens and let that smell carry you to dreamland. $22, musebath.com NEOM PERFECT NIGHT’S SLEEP SCENTED CANDLE To truly unplug after a dragging day, surround yourself with the tranquil scents of lavender and other calming herbs like jasmine, sweet basil, and chamomile. “Your room will smell dreamy even before you light the wick,” says Andriakos. $37, us.neomorganics.com SLEEPOUT PORTABLE Light exposure tells your internal clock it’s time to be alert. So go dark in the evening anywhere (an Airbnb, a hotel room) by attaching this portable blackout shade to the window…

The reality is, a clinical sleep study is still the most accurate for analyzing key variables. (Not so easy for everyone to access, tho!) But wearables collect an impressive array of numbers and can be helpful tools if you’re thoughtful about how you utilize them. For instance, relying on at-home tech too much may make you miss the real reason you’re exhausted. You could just be stressed, bored, or dehydrated, says Wu. Trust your body to tell you what you need—in addition to gleaning info from your gadget. What’s more, fixating on a score or number can backfire if you have insomnia, says Harris. (The extra pressure can make it harder to doze off.) Trackers are most effective for those who have a bad night of sleep here or there.…

In a recurring dream of mine, I’m driving a car when I suddenly remember I don’t know how. It’s always at that moment when I realize my dad asked me to find parking. Like many dreams, it makes very little sense. Surely my dad would never let me get behind the wheel in the first place. And I would certainly not be bold enough to operate a vehicle with zero experience. So, could this dream possibly have anything to do with me IRL? Research says yes. Dreams are far from random. Looking at multiple dreams and when they occur in a person’s life, you can see how the dreams embody ongoing concerns, how someone views themselves, and the dreamer’s relationship with the world, says Antonio Zadra, PhD, a professor of…

No matter your starting point or life stage, we’ve got an intention-tackling strategy that’ll work for you. Try one, try ’em all. The only thing we guarantee: You’ll become a professional GOALKEEPER with this advice.… STRATEGY 1 PLAN FOR YOUR OBSTACLES If you’ve tried manifesting your way toward a goal only to come up empty, it may be time to add some problem-solving into the mix. While a sunny outlook may give you all the feels, it tends to make goal-setters overly comfortable and complacent, as if they’ve already nabbed that corner office or saved up enough money to travel for months, says Gabriele Oettingen, PhD, a professor of psychology at New York University and author of Rethinking Positive Thinking: Inside the New Science of Motivation. (Positive thinking, she says,…

Respect the Rules ▸ Not all campgrounds allow campfires—and for good reason. While some sites ban building fires only during wildfire seasons, other areas are too risky all year. Check the Weather ▸ High winds and/or extreme drought? You’re better off not lighting up (and bringing a camp stove instead). Take the Big Three ▸ To get the fire blazing, you’ll need tinder (things such as twigs and dry leaves), kindling (thin sticks), and larger pieces of seasoned, dry wood or logs (ideally, local). Also required? Waterproof matches or a lighter. But don’t use accelerants—except lighter fluid before lighting. You’ll likely injure yourself rather than grow a successful fire. Start Early ▸ Aim to light the wood at least one hour before you’re planning to cook so the fire can…

“I believe everything happens for a reason and that it all ends up working out. If you have a sh*tty experience, you have to go through it to get to where you’re supposed to be.” Like so many of us, Remi Bader was forced to pivot when the pandemic hit. Let go from her marketing job, she scrambled to find a new role in her industry and at the same time started gaining weight due to stress and a binge-eating disorder (she has since sought treatment). Remi’s dad was actually the one to suggest curve modeling, and though she started booking jobs, it wasn’t enough to keep the 27-year-old busy. So she also launched a TikTok account to document her attempts to find cute, properly fitting clothes for her new…

Let’s open to a page of my journal where I began tracking my dreams a few months ago. Many of my notes reference a recurrent scene. It involves various versions of me in college, at a photocopy store in town, where I’m sorting stacks of paper. They contain my senior thesis. Dum dum dum.… In this dream, I make my way back to campus and turn in the three bound copies (for my advisor plus two blind readers) at the English department. This all goes down days after the April deadline. There is a simmering panic setting in because—as both college-age “dream Liz” and 43-year-old fast-asleep Liz know—a late thesis is docked a full letter grade for every 24 hours of tardiness. Friends, let’s come back to reality. I proudly…

That’s the average number of hours you should sleep per night. Stray too far from that on either side of the spectrum and you’re at greater risk for issues such as anxiety and impaired cognition (e.g., trouble remembering or slow processing speed), found a new study of nearly 500,000 adults published in Nature Aging. Before you fret, know that you don’t have to catch that exact amount every night, says study coauthor Wei Cheng. Think of seven as a science-backed goal to inform when you wind down and wake up. (No need to stress about an extra hour of Zs on the weekend!)…

Don’t call it a (canned fish) comeback…or do! Tinned swimmers pack big protein and flavor in pint-size packages. While it’s nothing new—fisheries were canning seafood as a preservation method well before refrigeration and freezing became common practice—the process remains incredibly relevant today. Canned fish boasts benefits beyond convenience. “Eating one to two 3-ounce servings of fatty fish a week may reduce the risk for heart attack, stroke, depression, Alzheimer’s disease, and other chronic conditions,” says Keri Glassman, RDN, founder of Nutritious Life and the Nutritious Life Studio. When scanning options, you’ll want to consider eco impact. More than one-third of the world’s fisheries are overfished, leading to climate concerns, per the United Nations. The Nemo-friendly fix? “Look for the Marine Stewardship Council certification on cans,” says Rebecca Goldburg, PhD, director…

FIRST-TIMERS Deep. Breaths. If the radiologist sees something potentially suspect, don’t panic—often, all’s well. “Remember, they have nothing to compare to,” says Dr. Port. In fact, it’s pretty common (and not a cause for concern!) if a six-month check-in is called for after a baseline mammogram. REGULARS If your reason for returning is a lump or some other worrisome development, “don’t delay further,” says Dr. Port. A recent move or insurance change can necessitate a new facility, so help fill the gaps in your medical history by ensuring your new radiologist has copies of prior mammograms. That additional context will make it easier for your doc to diagnose. EVERYONE Lay off the lotion and ditch the deodorant before your appointment. No need to make the mammogram machine feel like a…

I started my career as a teacher; you need to be so enthusiastic about multiplication at 8:15 a.m.! Over those years, my body adopted excitement in the morning, and I still have that. Nowadays, I wake up with the sun EASTERN EXPOSURE, between 7:30 and 8:15 a.m. First, I turn on the kettle and light a candle, either Diptyque 1 or a T.J. Maxx one. As the water boils, I mist and wipe down my plants. Then I bring the tea to bed for 30 to 45 minutes of me-time. I play with my cat, Currie FURRY FRIEND, or watch a conspiracy theory doc. Next, I check my calendar and hop on Slack, where only my assistant, head of partnerships, and management team can reach me. I like to get…

Ice facials, warming masks, cryotherapy—a growing number of influencers, TikTokers, and celebrities are experimenting with heat, cold, or both to enhance their skin’s radiance and firmness. The combo is said to resurface the skin, promote cell renewal, reduce fine lines and pigmentation, and give you a glow boost. A cool new trend, for sure, but is it rooted in science? Yes, actually, this one is, say experts. “There are many in-office procedures that use hot and cold and have decades of research behind their effectiveness,” says Marie Jhin, MD, a dermatologist in San Carlos, California, and author of K-Beauty Secrets. And now, in addition to profesh treatments like collagen-stimulating lasers and cryotherapy facials, temperature extremes are making their way into at-home skin-care regimens (think: ice rollers and skin-care fridges). Here’s…

1. Transformative Experience This mask morphs from a gel-like consistency to a warming cream when massaged in. Antioxidant-rich honey and ceramides protect skin’s barrier. Farmacy Beauty Honey Potion Plus ($41, farmacybeauty.com) 2. Wash It Glow Packed with active naturals like papaya enzymes (to exfoliate), honey (to fight blemish-causing bacteria), and glycerin (to moisturize), this cleanser gets the job done. iS Clinical Warming Honey Cleanser ($48, isclinical.com) 3. Down to Earth The volcanic clay in this sensorial mask warms up on contact with skin, helping to loosen pore-clogging debris and gently whisk it away. Buh-bye! Beekman 1802 Milk Mud Warming Clay Mask ($50, beekman1802.com) 4. Stick Shift Rub this calming caffeine-infused wonder under your eyes and watch as puffiness disappears. There’s hydrating seawater in there too. Milk Makeup Cooling Water Undereye Gel Stick ($18, milkmakeup.com)…

1. Dream Cream “Though this isn’t a night cream per se, I loved using it before going to sleep. It’s refreshing and it absorbs seamlessly into the skin. The perfect nighttime ritual.” —Vanessa Fiori, contributing art director Olay Regenerist Hyaluronic + Peptide24 Hydrating Gel Moisturizer, $30, at drugstores 2. Fringe Benefits “The semi-flat design of the mascara wand gave me more control when applying the lightweight, nonclumping, volumizing formula. Another bonus: It was pretty easy to take off after a long day.” —Jasmine Gomez, associate e-commerce editor Lancôme Le 8 Hypnôse Mascara, $32, at Ulta 3. Body Work “I used this silky oil after a beach trip and it made my dehydrated skin feel so moisturized, even into the next morning. The scent, inspired by the practice of forest bathing, is beautifully…

QUAD AND CORE ACTIVATOR LEVEL WHY WE LOVE IT: Squats are fundamental for leg and glute gains, core strength, efficient running, and beyond. But it’s time for a li’l plot twist on the classic! By simply closing your stance, you tap more into the quads and improve quad strength, says Kehinde Anjorin, CPT. Narrow squats also help increase ankle mobility, which will in turn help you lift heavier or simply perform any squat pattern. Also, “If you’re looking to really sculpt and target the quads, this is a great way to do so,” Anjorin adds. Try it… STEP 1 STAND tall with feet together (heels and toes in line) under hips. Clasp hands at chest and pull shoulders back. Engage core. STEP 2 LOWER into a squat, keeping chest upright…

Speedy Star With creamy coconut, this Thai-inspired select makes a quick feast: Sauté protein and veg, pour in pouch contents, then simmer. Saffron Road Lemongrass Basil Simmer Sauce Comfort Champ Try a plant-based version of tikka masala sauce (it subs in energy-revving cashews for cream!) on tofu, veggies, or paneer cheese. Bowl o’ cozy, coming up.  Masala Mama Cashew Tikka Shortcut Solution Get a fast fix of the Mexican sauce that typically takes hours to make. Featuring five types of dried chiles, plus Oaxacan chocolate, it’s a prime partner for sweet potatoes or squash. ¡Ya Oaxaca! Mole Negro Fresh & Spicy Amp up grilled fish with this herby hero. Basil and parsley offer a burst of vitamin K while jalapeños sneak in a welcome kick. Delish! Gotham Greens Chimichurri Sweet…

JUST GO FOR IT “Ten years ago, the simple idea of starting a brand felt impossible,” says Garza. “I felt like I needed to know it all before I could start. But I was wrong! You learn as you go.” DON’T BE AFRAID TO TEAM UP “It was intimidating to enter the industry, especially as Latinos from a small city. We did it all together, though—as a family—and that made it achievable.” YOU GOTTA DO YOU “I’m rarely not thinking about the business, but I make time for myself [to balance that out],” says Garza…whether that’s a quick workout, sauna sesh, or TV time with the hubs.…

Set Up a Sleep Signal Ideally you conk out right when you want to. To get there, establish a cue that’ll nudge your mind off. About a half-hour before bed, play a gentle chime or relaxing music on your phone (via an app like Better-Sleep). Once you do this consistently for a week or so, your noggin will learn that when it hears those sounds, it’s wind-down time, says Jade Wu, PhD, a behavioral sleep researcher at Duke University. Put Your Stress on Paper Like a photo dump, but…for your worries. Literally schedule (at least an hour before you hit the sheets) a window during which you process all worrying thoughts and concerns. The idea is simply to shift the time you spend in bed ruminating to earlier in the…

SOMLY CBTI SLEEP COACHING The program employs evidence-based techniques to target your troubles. “My coach helped me retrain my body clock by shifting my wake-sleep schedules in realistic increments and made me feel less alone in my insomnia recovery journey,” Andriakos says. $549, somly.com MORPHÉE Over 200 sleep expert–led guided sessions (in numerous languages) help you meditate and fully disengage after a doozy of a day. “I appreciate how it doesn’t have a screen with harsh blue light, so you don’t create unwanted alertness for yourself,” Andriakos says. Plus, it looks quite pretty on a nightstand! $100, us.morphee.co YOGASLEEP ROHM TRAVEL SOUND MACHINE Tiny gadget, huge difference. Pop the portable, rechargeable device in a purse or carry-on to drown out external noise with three simple sounds—bright white noise, deep white…

1 Take It Slow You’ll remember your dream much better if you think about and replay it again after waking up. This commits it to your long-term memory. So, give yourself a minute or two in the morning to recollect any images from the previous night. 2 Hit Refresh If nothing comes back, try changing positions in bed. “If you woke up on your back, turn onto your side to see if anything returns. If you remember something, even a vague feeling, a static image, write it down, and keep doing this on a daily basis,” says Zadra. 3 Try Speaking Not a writer? “Dictating them to a speech-to-text program makes it fast and easy to record your dreams,” says Barrett. It boosts recollection too! You can also use apps like Dreams and…

AS YOU CRAFT YOUR PLAN… The front of the brain houses the prefrontal cortex (PFC), which governs executive functioning—the mental skills required to successfully plan, focus, and juggle multiple tasks as we attempt to get stuff done. When it comes to routine activities like getting ready for work or dining at a restaurant, Berkman says executive functioning lets us sail through dozens of steps without even blinking. But with lofty new goals, the PFC needs to buckle down in order to learn what actions are necessary to, say, apply to graduate school or compete in a mini-triathlon. NICE! YOU’RE RACKING UP SMALL WINS… For that mini-tri, your plan might entail gathering advice from friends who have competed previously; downloading a training app; planning out a three-month training program; buying the…

JERKY GEM Tapping into a South African process for preserving meat, the air-dried jerky locks in smoky flavor without any sugar or artificial ingredients. Stryve Hickory Seasoned Beef Biltong LEGUME LOVE Fans of pretzel nuggets will obsess over this gluten-free alternative—made with broad beans and a sharp mustard seed seasoning. Bada Bean Bada Boom Sweet Onion & Mustard ALMOND JOY Nutrient-dense nuts are sprouted and dehydrated, then coated in a savory blend of nutritional yeast, turmeric, and coconut aminos. Daily Crunch Golden Goodness Sprouted Almonds CHEESE PLEASER Satisfy queso cravings with a poppable, shelf-stable option. Each crunchy bite is packed with feisty flavor, plus protein and calcium. Moon Cheese Get Pepper Jacked VEGAN FAVE Iron-rich pea protein subs for the traditional beef in this meatless option that still clocks in at eight grams of…

Sure, there are complex terms in tempo training, but it only *sounds* advanced, promise. It’s an ideal intro to strength. Here’s why: Slowing down allows you to focus on positioning and improve your body awareness, creating a strong foundation for future results, says Fox. TUT works well as a re-intro, too, like during a rehab routine, says Giordano. “When you go slowly with good technique, it helps with injury prevention.” By drawing out motions, you gain control over your joints “and teach the body how to support explosive, athletic movement,” adds Fox. Calling people at any stage of a fitness journey!…

1. I keep my bedroom at a crisp, refreshing 67 degrees. Some nights I pre-rinse in the shower, too, in order to feel cooler. 2. A couple drops of lavender essential oil get rubbed onto my pillowcase. It makes me feel calm and relaxed. 3. I read a chapter of a book to my three young children. It helps me wind down just as much as it chillaxes them. 4. The next day, I wait until mid-morning to check my Oura Ring sleep score. That way I’ve already decided how I feel.…

1. TUNA TREASURE Meet your brand-new lunch love: This North American–based brand, which is devoted to sustainable fishing practices, offers smoked tuna that boasts a meaty texture and plenty of rich flavor. Scout Smoked Wild Albacore Tuna, $40 for 4 2. MIGHTY MACKEREL The buttery and protein-packed pieces have heaps of vitamins E and B12. Flake onto bread. Patagonia Provisions Smoked Mackerel, $7 3. SHELLFISH STAR Each can features straight-from-the-sea taste (in a good way!). The bivalves are also full of energy-revving iron. Matiz Wild Cockles in Sea Salt Brine, $10 4. SARDINE STUNNER Tasters were obsessed with these whole fillets’ creamy texture and mild taste. Add to avocado toast to easily (and deliciously) up your intake of bone-building calcium. Jose Gourmet Sardines in Extra Virgin Olive Oil, $8…

× ONE HOUR Just 60 minutes without a device works magic for mental health, per a study from the Journal of Experimental Psychology: Applied. People who completely stopped using their phone for an hour a day reported higher and more stable levels of life satisfaction and physical activity and tended to use their phone 45 minutes less per day even four months (!) after the experiment ended. That’s a serious win in our book. × ONE WEEK Those who took a seven-day social media break experienced improvements in well-being, anxiety, and depression, found a study in Cyberpsychology, Behavior, and Social Networking. Though meant to foster connections, these apps and websites can cause negative emotions, as it’s easy to play—and lose—the comparison game. Quitting not in the cards? Okay. Scheduling breaks…

THE USE OF COOLNESS to boost the health of your skin started in professional settings, where extremely frigid temps are used to destroy a lesion or soothe irritation. “Cold temperatures cause the constriction of blood vessels, which leads to a reduction of inflammation and swelling,” says Naana Boakye, MD, founder of Bergen Dermatology in Englewood Cliffs, New Jersey. There’s the CO2 Slush Facial, which has been treating acne, acne scars, and redness for more than two decades with a combo of dry ice and acetone in a slush-like mixture. And the new in-office treatment called Glacial Rx promises to shrink pores, reduce redness, and make skin glow using precision cooling technology. Some popular spa brands such as Biologique Recherche take the brrrr approach to skin care. The ingredients in their…

WITH A LIFE-CHANGING NEW MORNING ROUTINE. Find clarity and happiness with this start-your-day plan that prioritizes your wellness and life goals. “Own Your Morning will guide you to create personalized daily rituals that center you, energize you, and give you the power to fully show up for your day.”—Jay Shetty, #1 New York Times best-selling author of Think Like a Monk and host of the On Purpose podcast Order now at womenshealthmag.com/ownyourmorning or wherever books are sold!…

The term VO2 max might sound more like a Star Wars robot than a health marker, but it’s actually a key measure of cardiovascular fitness that can tell you quite a bit about your workouts and general health. Thanks to next-gen trackers and more accessible lab testing, the buzz around VO2 max has risen in recent years, says Trisha Scribbans, PhD, an assistant professor at the University of Manitoba in Canada. “People want more information and data about their bodies and exercise,” she says, noting the major uptick in friends and students who ask her about the measure. “These numbers can be the motivation you need to keep pushing and improving.” Use VO₂ to understand how your systems are performing now and can be revved up for big gains. ▸ WHAT THE…

Fried, blended, braised, or scrambled… tofu is an absolute champ when it comes to versatility. It’s made from heated soy milk that’s mixed with citric acid or other agents to create curds, which are then drained and pressed to various consistencies—from creamy (silken) to crumbly (extra firm). Each type of tofu cooks differently, and nutritionally, they vary a bit. “Firmer tofu has more calories, protein, and fats because it has less water,” says Valerie Agyeman, RD, dietitian and host of The Flourish Heights Podcast. “Softer tofu has more water and fewer calories and nutrients.” However, tofu is always a complete protein, containing all essential amino acids—and it’s loaded with minerals like iron, magnesium, and calcium, key for energy production and bone strength. Beyond buying a plain block, you can pick…

Kale Chicken Salad TOTAL: 25 MIN. SERVES: 4 1 ½ lbs boneless, skinless chicken breastsKosher salt and pepper2 lemons, halved2 thick slices country bread1 clove garlic, halved, plus ½ small clove garlic, finely grated1 large egg yolk½ tsp Dijon mustard¼ cup olive oil¼ cup grated Parmesan5 oz baby kale 1. Cut chicken into ½-in. chunks; thread onto skewers and season with ¼ tsp each salt and pepper. Grill, turning occasionally, until cooked through, 6 to 8 min. 2. Grill 1 lemon half, cut-side down, until charred; squeeze over chicken. Grill bread until toasted, rub both sides with garlic halves, then cut into pieces. 3. From remaining lemon, finely grate 1 tsp zest and squeeze 4 Tbsp juice into bowl. Whisk in yolk, mustard, grated garlic, and ½ tsp salt. Whisk…

The path to better mental and physical well-being is paved with an adequate amount of quality Zs, a growing body of research confirms. That said, if you, like many, have trouble falling or staying asleep, it’s not as simple as overused advice (hit the hay earlier! leave your phone in the other room!) makes it out to be. For starters, among women, sleep problems are commonly caused by hormonal fluctuations related to menstrual cycles. That difficulty is further compounded by the complicated years we’ve been through: Up to 40.7 percent of adults reported sleeping less during the pandemic, one recent study found. Adults in the U.S. are also taking twice the amount of melatonin they did a decade ago, per a new JAMA study. (A potential short-term Band-Aid—but not an…

OURA RING GENERATION By analyzing your key vitals, the accessory gives you a “sleep score” and suggests a personalized wind-down time. “Checking my score has become a fun part of my routine,” says Andriakos. $300, ouraring.com WITHINGS SLEEP This tracking mat detects snoring and breathing disturbances. To make mornings easier, you can program your smart devices to switch on and off when you climb under (or out of) the covers. $100, withings.com APPLE WATCH SERIES 7 The Focus mode stops notifications to help you avoid distractions. “The watch reminds me to wrap things up, then congratulates me in the morning,” says WH lifestyle director Lindsay Geller. $400, apple.com TEMPUR-ERGO SMART BASE Get this: The adjustable frame can detect snoring and automatically move to angle your body ever-so-slightly upward to help…

Scout Your Spot ▸ Book your campground early, especially as parks reach peak popularity. Then do some sleuthing to confirm what amenities are available (think: access to drinking water, bathrooms, food storage, firepits, grills, and more). Map Out Your Meals ▸ Plan your menus well in advance so you can pack accordingly and waste zero energy carrying food you’ll inevitably throw away. (No one wants that!) Do the Dirty Work ▸ Trimming meat, making snack mixes, and chopping (some) vegetables is much easier to do at home. To avoid cross contamination, be sure to double (or triple!) wrap any raw meat you’re bringing with you. Ace the Cooler Setup ▸ To achieve the goal of keeping everything under 40°F so you can avoid the “danger zone,” aim for a two-to-one…

When your progress pauses, you probably default to leveling up in weight. But adding more, more, more isn’t always the answer. Sometimes it’s not even possible. (Maybe you have a limited set of DBs, or your form falters with the extra pounds.) When you’re not seeing the gains you want, turn to TUT instead and play with rhythm. “Lift a little less weight and take the pace down a notch,” says Giordano. The speed check makes each move a totally fresh, more strenuous exercise. “It’s a way of taking momentum out of it and forcing your muscles to work harder without adding weight,” says Giordano. “That means more time on task for those muscle fibers.” Basically: You’ll make greater gains because you’re holding the weight in the muscle for longer.…