Innholdsfortegnelse for November 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 coach and certified sports nutritionist; author of Eat.…

ADD WEIGHT To see results, increase the load. May sound obvious, but it’s worth repeating! “You’ll get lean body mass—you won’t bulk up,” says Pata. You can also bump up your sets. ALTERNATE PROGRAMMING Add a drop set (perform one set using a heavy weight, doing as many reps as you can, then reduce weight and repeat until failure); a giant set (circuit of back-to-back moves for one body part without rest); or a super set (combo of two or three moves that work same body part, with no rest). PLAY WITH TEMPO In each move, go slow on the way down and fast on the way up—or vice versa. The more tension you introduce into an exercise, the harder it will be. GET EXTRA CREATIVE Switch to a different…

GLOW WITH THE FLOW I’m a Capricorn/THE GOAT, so I just love the opportunity of life. I feel like everything is possible in the morning! I typically wake up at 7 a.m. and ask Alexa to play a Spotify playlist of tropical house music/GIMME A BEAT. It has the perfect tempo to get you going. Then I kiss my babies—three dogs and two cats—and let them out. Next is my drink routine. I start with celery juice, then I make coffee—with vanilla cream Stevia drops/1. Coffee in hand, I sit down and write in my journal/MORNING PAGES free-form, about my dreams or problems I’m trying to solve. It helps me start my day clearheaded. Next, I ride my recumbent bike/PEDAL PUSHER for 30 minutes, followed by weight work or exercises…

Is the person you are in the shower the person you are in life? Maybe, say experts. “The scent of the products you use, in particular, can reveal a lot about how you want to present yourself to others,” says New York–based neuropsychologist Sanam Hafeez, PsyD. “Floral aromas tend to be more feminine and fun, while fresh, green fragrances convey sophistication and class.” But even your more practical preferences come into play under the stream. “The way we take care of our skin is very personal,” says Bianca Hutton, head of learning and development at L’Occitane en Provence. “Everyone has different goals and needs, which is why product formulators make sure there’s something for everyone.” So, ask yourself: “Who am I when the tap turns on?” Then look right for…

MOVE OF THE MONTH ALLOVER ACTIVATOR LEVEL Under Armour sports bra, leggings, and sneakers, ua.com WHY WE LOVE IT: It’s hard to find a muscle this modified devil press doesn’t engage. Your core, chest, back, shoulders, triceps, glutes, quads, hamstrings, and calves are all firing. Phew! That translates to cardio endurance, explosive power, and balance. STEP 1 SQUAT low with feet shoulder-width apart, holding dumbbells directly below shoulders and resting on the floor to start. STEP 2 HINGE at hips and swing both dumbbells between legs. Once the weights are behind you, contract glutes and thrust hips forward. STEP 3 RAISE dumbbells to shoulders, palms facing each other and elbows narrow, as you stand upright. STEP 4 BEND knees slightly, then power through legs to press dumbbells straight up overhead until…

72% The estimated average concentration of oleic acid in olive oil. The monounsaturated fat is responsible for many of the oil’s nutritional benefits. Extra-Virgifi This designation indicates top-notch olive oil, extracted without chemicals or additives, according to the USDA (which doesn’t set standards for other types of oil). Alas, these guidelines are largely unenforced, so look for bottles from California, where standards tend to be stricter. Colfi-Prfissfifi It refers to oils extracted physically by a machine, without chemicals or too much heat. Keep in mind that the resulting oil can still be refined after the extraction process, so this term doesn’t necessarily indicate quality, but it’s still a step in a positive direction. Refined Unless a label specifically says “virgin” or “unrefined,” it’s probably refined—meaning it underwent a filtering and…

READY, SET, PREP Master It Cover the bottom of a large skillet with water and heat on medium-high. Add veggies, cover, and steam until water has nearly evaporated. Next, uncover, add a splash of olive oil to the skillet, season with salt and pepper, and sauté (i.e., cook, stirring occasionally), until vegetables are just tender and beginning to brown. THE EXCEPTIONS While this method is one of our all-time faves, it’s not the perfect partner for every crop. Anything with an ultra-high water content (think: zucchini, mushrooms, spinach) doesn’t need additional steaming. Instead, simply sauté with EVOO, a sprinkle of salt, and pepper.…

It’s probably one of your earliest memories of visiting the doctor’s office: hopping onto that crinkly paper–covered table, rolling up your sleeve, and receiving a prick in the arm. (Hey, at least you got a lollipop out of the ordeal!) Routine vaccines are, no doubt, an important part of childhood checkups, but the need for them doesn’t disappear on your 18th birthday. “The reasons we vaccinate kids should be the same reasons adults maintain a vaccine schedule,” says Marianne Sumego, MD, an internist at Cleveland Clinic. “We’re trying to prevent diseases, we’re trying to reduce severity of diseases, and we’re trying to protect our loved ones.” To be clear, we’re not talking simply about COVID or influenza vaccines (though those are clutch). We’re talking about shots for diseases such as…

Until 2019, L.A.-based correspondent and TV host Simone Boyce, 34, hit the #GirlBoss drum hard. “I was posting hustle quotes on Instagram daily.” One example? “The dream is free. The hustle is sold separately.” (Need another? “Wake up, kick a**, repeat.”) Boyce was certainly living what she was giving on IG. In what she calls her “empire-building era,” she built a green screen studio in her house to shoot YouTube videos, sometimes pulling allnighters editing them. And when she had her dream job as an on-air reporter (which she loved), she “was a burned-out zombie living on red eyes.” Making social plans was impossible; she often had to fly out “on a moment’s notice.” After her first child was born, she juggled the demands of family life and her job.…

ON A RECENT SUNNY MORNING, Robin Arzón hit a major motherhood milestone: Her daughter, Athena, headed off to school for the first time, a language program for a few hours a week. The day began with a Bad Bunny dance party—most days in Robin’s New York City apartment start and end this way, if we’re being honest—and the mood remained electric. Athena, an excited, confident 1½-year-old, walked through the school’s doors and never looked back. Robin and her husband, Drew Butler, beamed. “We were on cloud nine,” Robin says. As any mom might, Robin posted a series of photos on her Instagram with Athena, pigtailed and jean-jacketed, holding a homemade “first day of school” sign. It’s impossible to tell who looks prouder. The comments began rolling in from Robin’s 1…

The tangerine-size fruit has been cultivated in eastern Asia for centuries, and it’s a leading character in Japanese cuisine for its deliciously sour, slightly floral juice that’s squeezed onto sashimi, tofu, and grilled fish and stirred into drinks. Since yuzu is full of seeds, there’s only a smidge of liquid per fruit (two teaspoons, on average)—but it’s gold: “Among citrus fruits, yuzu has the highest amount of vitamin C, which is vital for the immune system and the production of collagen,” says Asako Miyashita, a New York–based registered dietitian nutritionist. It also contains an aromatic compound that boasts possible benefits like stress relief, improved circulation, and better focus, per Miyashita. Let’s snag some of that, shall we? Here in the States, yuzu can be found seasonally in some Japanese markets…

Only Go for the Gold (Standard) That would be a HEPA (high-effciency particulate air) filter. It can remove 99.97 percent of airborne particles down to 0.3 microns in size, per the EPA. That includes many allergens, such as dust and pollen. Separately, carbon filters may help with volatile organic compounds (VOCs) or harmful gases from household products like paint and pesticides. Place Your Purifier Properly Designed to handle one area, air purifiers work best when used in your bedroom and living room, since these are where you spend the most time, says Tania Elliott, MD, an allergist-immunologist in New York. Make sure units are the right size by checking the clean-air delivery rate (CADR). This measurement—found on the box or product description—denotes the amount of particle-free air delivered to the…

1. Glow Forth “I sandwich this essence between my cleanser and moisturizer and it gives my skin a radiant look, likely thanks to the niacinamide and red camellia extract.” —Brian Underwood, beauty director Chanel No. 1 de Chanel Revitalizing Essence Lotion, $120, chanel.com 2. Skin Saver “A body oil that’s absorbed seamlessly and leaves behind a light, powdery scent? Perfection. I apply after showering and my skin immediately feels so supple.” —Laura McLaughlin, managing editor Stripes The Full Monty Squalane Hydrating Vitamin C Body Oil, $65, iamstripes.com 3. Wipes, Out “I’m offcially finished with makeup removing cloths: This serum-like formula melts into skin, dissolving every trace with no harsh scrubbing. It’s great for my sensitive complexion.” —Sabrina Talbert, editorial assistant Rose Inc Micellar Makeup Remover, $26, roseinc.com 4. Undercover Star “The concealer is…

CRAVING IT 100% The increase in searches for “nonalcoholic liquor” in the past year alone. Source: Google Trends…

Exercise and nutritious eating are great and all, but what if we told you that you can live longer simply by shifting your mindset? Before you say not possible, peep this: High optimism was linked to a longer lifespan and exceptional longevity (living past 90 years) in women across racial and ethnic groups, according to research from the Harvard T.H. Chan School of Public Health. The study did not mess around with its data, btw: “We followed about 160,000 women for 26 years,” says Hayami Koga, MD, lead study author. “And we found that the most optimistic women lived 5 percent longer and had a 10 percent greater likelihood of reaching 90 compared to women with the lowest levels of optimism.” But let’s face it—when times are grim (read: pandemics…

When I tell people I’m a meditation teacher, the most common reaction is “I can’t meditate—I don’t know how to sit still.” Chances are, you’re nodding your head in agreement, but I’m here to tell you there’s a chance you’re getting meditation benefits without knowing it—and that’s where mindfulness comes in. Unless you’ve been living under a rock, you have already heard of mindfulness and maybe even misconstrued it as meditation, but they’re totally different. Meditation is an ancient technique that’s been practiced in Asia for millennia; mindfulness is a more modern practice that was brought into the mainstream in the ’70s. Essentially, meditation is about quieting the brain, while mindfulness is all about *redirecting* focus. We break it down. Meditation Mindfulness There are many types of meditation practices, but…

It’s a process that remained virtually unchanged for decades: A pore gets clogged, a pimple pops up, and a person scrambles to make it shrivel with a spot treatment from the drugstore or a cream prescribed by a dermatologist. Sure, these products can be harsh and overly drying, but who wants zits? They’re blemishes. Flaws (if you believe that). Does any of this seem like a roller coaster you’d rather avoid? Well, then, we have some encouraging news: There are newer, more effective solutions that treat acne with less collateral damage to your complexion. Even better, attitudes about acne are shifting, giving rise to a generation of people who refuse to hide their faces—bumps and all. Let’s be clear: This was a long time coming. NEW RX ADVANCES HAVE (FINALLY)…

THE PLAYBOOK 1 Cool Down Puffness—a hallmark of the tired look—happens when water pools under peepers after you lie flat for hours. Dip your face in ice water two or three times to reduce swelling, says Dr. Bhanusali. Or chill eye creams and patches in the fridge for a similar effect. 2 Walk the Line Not getting enough Zs reduces oxygen to your orbs, causing blood vessels to dilate and eyes to look bloodshot. Nude eyeliner on your waterline “counteracts redness,” says Jaikaran. Stick to a flesh tone; white liners “can draw attention if overused,” Greenberg adds. 3 Dodge Darkness If you don’t already have undereye circles, the last thing you want to do is create them. But that could happen if you apply mascara to the lower lashes, where…

For many women, no bra means no sport—full stop. If you forget to bring the top in your gym bag, you’re not working out. Only have loosey-goosey ones that’ve been in your drawer for years? There’s a good chance you’re not exercising at even close to your full potential. The garment is *that* important. Designing this specialty apparel is also incredibly complex. “As a general rule, the sports bra is one of the most complicated items for brands to design,” says Bertrand Bru, PhD, head of research and development at Progressive Sports Technologies, Loughborough University, in the U.K. But surprise—it’s 2022, and major brands are investing more research, time, tech, and cash than ever in sports bra development, considering breast size and shape, tissue density, activities, fit, and more in…

You likely know that certain oils are hearthealth heroes (looking at you, EVOO), but the staple can boast even more benefits: “Fats are key for the absorption of certain nutrients, like vitamin K,” says Marissa Meshulam, RDN, founder of MPM Nutrition. “We also need them to keep our brains, which are nearly 60 percent fat, functionally and structurally healthy.” Plus, some oils actually amp up the flavor of your meal. Some shine in cooking applications, while others are best enjoyed heat-free. See, we have so much to say about this topic! Let’s begin.… Smoke Signal The temp at which oil stops glistening and starts imitating a chimney is known as the smoke point. Heating past this mark causes oil—and any food it touches—to taste harsh and bitter and can degrade…

FOOD IN A FLASH Butternut Squash Alfredo TOTAL: 25 MIN. SERVES: 4 12 oz fettuccine Kosher salt2 Tbsp olive oil4 cloves garlic, pressed⅛ tsp cayenne1 15-oz can butternut squash2 oz Romano, grated on microplane (about 11/cups), divided1 5-oz pkg baby kale 1. Place pasta in a large skillet and add 4½ cups water. Bring to a boil, season with ½ tsp salt, then reduce heat and vigorously simmer, separating and stirring with tongs until just tender, 10 to 12 min. 2. Meanwhile, heat oil, garlic, and cayenne in a large nonstick skillet on medium-low until garlic is sizzling, 2 min. 3. Add butternut squash, season with 1/tsp salt and cook, stirring, until slightly thickened, 6 to 8 min. Fold in 1 cup cheese. 4. Use tongs to transfer fettuccine to skillet,…

When you think of brain fog, what comes to mind? Perhaps those moments when you can’t put together a sentence or you lose your train of thought. Or maybe it’s a general malaise, a lack of focus. If youcan’tputyourfingeron exactly what it is, you have company. Brain fog is perplexing, even to those in medicine, and it’s unique to each person who suffers from it. The issue is increasingly common—as many as one in four people who contract COVID-19 may develop brain fog, per a study in the journal Cell—yet there’s no single definition of it at the moment. (The term is colloquial, not scientific; experts label it cognitive impairment.) But COVID-related brain fog tends to affect attention, memory, and executive function. These first two are pretty self-explanatory. Jacqueline H.…

You blinked, and it’s almost time for the annual TurkeyTrot… and you realize you haven’t run in weeks, maybe months. It’s not that you’ve been lounging around on the couch. Maybe you’ve been lifting, yoga-ing, walking. And while you’re active, yes, that feeling of being out of “running shape” makes you dread lacing up to toe the start line of that fun-run 5-K, or even just the edge of your driveway. If, like us, you’ve encountered the mental roadblock associated with returning to running after a break, you’re…far from alone. The reality is that “it’s hard to fake running fitness, both from a physical standpoint and a psychological one,” says Annick Lamar, a certified running coach with New York Road Runners. How long it takes your body to get back…

ENTREPRENEUR, CREATOR, MOM NABELA NOOR “Pockets of Peace” is what Nabela Noor calls the visual gratitude journal in which she offers glimpses into her small daily wins for her 7 million TikTok followers. Born during the pandemic two years ago and originally named “Quarantine Routine,” the video series plays a key role in Nabela’s self-care regimen and has evolved along with the times (hello, name change!) and its creator’s life (8-month-old daughter Amalia is now a mainstay). “It’s the little moments of goodness that I wanted to celebrate,” Nabela says of her quick clips. “They exist in all of our lives—whether it’s a warm cup of coffee that’s your me-time or the meal that you love making for your family. Those moments deserve to be romanticized.” Nabela’s gratitude practice isn’t…