Innholdsfortegnelse for December 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…

Sipping java ahead of hitting the store could be roasting your budget, per a recent study in the Journal of Marketing. When researchers treated half of 300 shoppers to a cup of caffeinated joe before cruising the aisles, they found that jolted customers purchased almost 30 percent more merchandise than those who had decaf or water. Why? Caffeine’s stimulating properties release dopamine in the brain, and higher levels of dopamine can result in more impulsivity. Maybe you can’t avoid every spur-of-the-moment splurge, but managing the frequency of them will only benefit your finances, says Carrie Rattle, MBA, an accredited financial counselor who works with overshoppers. So save that latte until after checkout—and follow these smart tips. Watch Out for HALT That stands for Hungry, Angry, Lonely, or Tired. “We all…

One morning, Courtney Dunlop, 41, of Springfield, Missouri, was massaging on a face cream she thought was unscented when she detected the aroma of roses. How could an unscented product suddenly have a fragrance, she wondered. It ain’t magic, but neuroscience: Dunlop’s sense of smell had finally made a full recovery, one and a half years after she was infected with the COVID-19 virus. Loss of smell, or anosmia, was one of the pandemic’s most widely discussed symptoms, but it’s not exclusive to COVID. “There are actually hundreds of reasons someone can lose their sense of smell,” says Zara Patel, MD, an associate professor of otolaryngology at Stanford Medicine. And a handful of them are revving up this time of year: the flu, rhinoviruses, sinusitis (congested, inflamed nasal passages), and…

1 Show Skin Slough Love Once a week, “use a product with a beta hydroxy acid like salicylic acid, or alpha hydroxy acids such as glycolic or lactic acids,” says Dr. Kikam. Regular exfoliation removes dulling dead cells and can help reduce the appearance of hyperpigmentation. 2 Create a Smooth Canvas Moisturized skin reflects light better, says Dr. Kikam, and it’s crucial under any makeup. “Without adequate hydration, your foundation, which is really just the icing on the cake, never quite settles,” Harris says. “It just won’t look smooth.” 3 Go for the Bronze To cover any type of raised blemish, opt for concealer that’s slightly darker than your natural skin tone, David says—or go with a bronzer (yes, really!). Makeup that’s too light can draw attention to a pimple,…

The first and loudest phrase you’ll likely hear if you talk to someone who has experienced pregnancy loss or infertility is: It’s so isolating. No matter your situation, so much can feel, well, gone: pregnancy, a baby, but also control, how you thought your life would look, and trust in your body. That’s why it makes total sense to approach fertility challenges, as well as pregnancy and perinatal loss, through a grief lens, says Dvora Entin, LCSW, a specialist in perinatal and reproductive mental health. Yet while we tend to sit with people’s pain in other areas of life—attending funerals and honoring those we’ve lost—too often these specific types of struggles are met with a flood of pat, inappropriate, nonempathetic responses: “You’ll get pregnant again!” “At least you have another…

EMPATHY EXITS TO THE LEFT When a person is overly focused on their main character–ness, “empathy can start fading away,” says Durvasula. Soon, they see friends and family members as useful based solely on how they facilitate their narrative. When someone suddenly doesn’t fit in, the relationship ends up on the cutting room floor. ENTITLEMENT MAKES A GRAND ENTRANCE “There’s something quite grandiose about always needing to have a starring role,” says Durvasula. That outsize sense of self, combined with decreased empathy, is “consistent with narcissism,” she adds. Not exactly cool! AUTHENTICITY ATTRACTS ITS OPPOSITE People in marginalized communities may find a “sense of agency in ‘being the main character’ by presenting one’s narrative on social media,” says Michikyan. That self-empowerment can bring out the haters, because challenging negative stereotypes…

I ALWAYS SAY THAT MY REPS ARE MY POWER JAM. I find my flow, my beat, based on the intensity of the exercise. If I’m doing an animal flow, it’s slower, and I’m more focused on my breathing. There’s an art to it that I find calming. If I’m strength training, it becomes a game. I count the reps, and the reps turn into my music. Sometimes I’ll pick a word that means something to me—say, ‘A-L-P-H-A’ if I feel like I’m number one that day—then I spell it out across five reps. Working out is almost like meditation for me. On days that I feel low on motivation, I visualize who I want to be, how I want to feel, and what I want to accomplish, then I start…

When Carrie Forrest’s STEAK with Gorgonzola sauce was set down on the white tablecloth late in the spring of 2014, she began looking around the restaurant nervously. She wasn’t famous, or at least not exactly: She had a vegan blog with an app successful enough that she’d just flown from her home in Pismo Beach, California, to present at a food blogging conference in Miami, before flying up to New York. Forrest—who has a master’s degree in nutrition—ate plenty of beans and soy for protein, yet she was exhausted. In fact, she’d been low-energy for months, maybe ever since she’d switched to being vegan in 2010, inspired by Alicia Silverstone, a love of animals, and a hope that maybe she would feel better and lose the stubborn five pounds that…

@lizplosser With the screech of the approaching F train, I lock eyes with a man in his 70s who’s mirroring my dance moves. (Don’t worry: in a noncreepy way!) We smile and fist-bump as we step through the subway’s open doors. Aaaand, scene. To this day, I don’t know if it was me or his own big morning energy that inspired the dance party. But I loved that moment, because it reminded me that (1) music is a powerful way to spark good vibes, and (2) I like who I am and how I see the world when I listen to tunes. This issue of WH is devoted to music, and the science behind how it makes us feel: calmer, more energized, even electrified (see “How to Give Yourself Goosebumps”…

CASSIA Cassia is the one that’s probably in your kitchen right now. Hailing from southern China, it’s picked up by shoppers all over the world for its spicy, intense flavor that practically screams fall. While studies of cassia and other varieties raise concerns about a potentially harmful compound called coumarin, you’d have to eat a lot to cause significant health problems. Our rec? Steer clear of the Cinnamon Challenge but keep sipping that spice-dusted latte. LOUREIROI Loureiroi, from Vietnam, is the sweetest and spiciest of them all (hot tip: It rocks in baked goods!). “This variety is often incorrectly grouped under the cassia umbrella even though it’s a distinct species with its own flavor and long-standing traditions,” says Ethan Frisch, cofounder of the single-origin spice company Burlap & Barrel. Look…

FURRIEST FRIENDS I rarely use an alarm because my day goes by the schedule of sled dogs. I wake up when they need me—around 7:30 a.m. The first thing I do is (I live in rural Wisconsin.) Next, I make a five-gallon bucket of meat soup for the dogs. We call it I cover beef, venison, and bear with hot water to thaw. While that works its magic, I eat my breakfast (eggs over easy) and drink decaf coffee with cream. As a competitive distance musher, I mush into the night, sometimes until dawn. I cut caffeine in the fall, so my coffee will get me through the night in race season. I do sometimes have to make up for it. By now, the meatorade is ready, so I take…

1. Glow On “My skin looks poreless and dewy when I wear this foundation. As promised, it imparts an enviably lit-from-within look, and—wow—it truly does not budge.” —Emily Adar, senior visual editor Hourglass Cosmetics Ambient Soft Glow Foundation, $58, sephora.com 2. Mane Attraction “I used the cream to refresh my two-day-old twist-out and was surprised at how moisturized it left my hair. I didn’t have to worry about frizz or flakes at all.” —Danielle Jackson, beauty editor L’Oréal Paris EverPure Simply Clean Curl Cocoon Crème, $10, target.com 3. Stick Shift “Swiping the magnesium-packed formula with its lovely calming scent over achy areas on my body post-workout was an instant ahhhh.” —Liz Plosser, editor-in-chief Being Frenshe Soothing Body Serum Stick, $17, target.com 4. Natural Wonder “This cream, from eco-friendly designer Stella McCartney,…

Let’s try something: Wherever you are, sit taller and inhale and exhale through your nose. Open the stopwatch on your phone. At the end of your next exhalation, start the timer and hold your breath. As soon as you feel the urge to breathe, inhale and stop the clock. What was your time? Mine was 19 seconds, and we’ll get into what’s “good” and “bad” in a minute. This is the BOLT (Body Oxygen Level Test) score, or one way to measure carbon dioxide (CO2) tolerance, from Patrick McKeown, CEO of Oxygen Advantage. Much like tracking your heart rate variability or VO2 max, CO2 tolerance is a metric of fitness and overall health that you might be overlooking. And everyone can benefit from tracking this stat, says PJ Nestler, CSCS,…

All chocolate—bars, powders, chips, you name it—comes from the seeds of the cacao tree, The obroma cacao (translation: “food of the gods”). That’s a pretty on-the-nose definition, given that some types have made headlines for reported benefits ranging from improved blood flow to reduced risk for heart disease. Though some of the hype has outpaced the science, there is a level of truth to it. “Cacao beans are rich in flavonols, a type of antioxidant, and minerals like iron,” says Mary Ellen Phipps, RDN, author of The Easy Diabetes Desserts Cookbook. That said, adding sugar and milk (during processing) to the equation affects the nutritional sitch, so look for 70 percent or greater cocoa content. “It will have less sugar and more of the good-for-you stuff,” says Phipps. Delish ways…

WELLNESS CURIOUS There’s no button that’ll zap away stress for good. (If we figure one out, we’ll let ya know!) But a host of new wearables promise to offer something pretty close. These tech devices from brands such as Apollo, Cove, and Sensate come in many forms—headsets, wristbands, speakers—but their goals are similar: Put one on and you’ll supposedly feel anxiety melt away as mental performance and sleep improve. They mostly claim to slow your nervous-system response to bring on the calm. Find out whether they deserve a spot in your routine with this breakdown of the promises.… They help you zen out. PROBABLY A STRETCH In short, the tools release vibrations that mimic affective touch. Think of a hug or a pat on the back from a loved one.…

IF THERE’S ONE THING WH EDITORS ARE PAS-SIONATE ABOUT (ya know, besides fitness and wellness and all that good stuff), it’s the transformative power of tunes. Whether we’re sweating, crying, commuting, or just existing, music is a constant in our lives. But it’s much deeper than that—and it can mean different things to different people. It’s a science-backed tool that can be used for everything from meeting performance goals to communing with others and even regulating emotions. It’s both a way to express your long-held identity and a way to find a new, more authentic one. Ahead, we detail methods for discovering your literal or metaphorical voice, unpack why certain bops do a number on us, and more. The one outcome we guarantee? You’ll sing a whole new healthy song…

WRITING IS A VERY NATURAL, cathartic process for me. I’m constantly writing—poetry, lyrics, short stories—whether in the Notes app on my phone or in my notebook, which is where I pull inspiration from when I’m creating in the studio. This all started when I was young. I kept a diary where I would write about how I was feeling in order to work through diffcult emotions and circumstances, then move past them. Whenever I’m in a headspace where I feel stuck, frustrated, or uncomfortable, my first instinct is to create a space where I feel better and free. I believe that our world is our own creation, and so, if I’m in a dark place, I have to create something magical—I have to create the place where I want to be.…

CREATIVE JUICES One song can serve as inspo for a group of them. 1 MATCH VIBES “Choose music that speaks to you,” says Sean Heim, a composer and a professor of music at Chapman University. After all, the purpose of a playlist is to target and feed emotions. Sydney Hard, the creative director for record label Mom + Pop Music, recommends building the playlist around one core song that encapsulates the intended message or feeling. Decide first what you want to feel and work backward, focusing on the emotional takeaway from the get-go. 2 STAY SOLID Building with a specific theme, genre, or era in mind creates a unified experience that helps the tunes seamlessly flow. Consistency helps make sense of the vast selection available, says Hard. Piecing similar tunes together allows…

DEJA RILEY LULULEMON AMBASSADOR; FITNESS EXPERT When Riley leads a class, she wants to do it in style, which is why she almost always wears her hair in box braids that are pulled away from her face. “I love having length because I want my hair moving with me,” she says. A quick peek at her IG (@deja riley) proves the effect is quite dazzling. FOR TOO LONG, the image of “WORKOUT HAIR” has been a messy topknot or a loose ponytail. But it’s a picture that couldn’t be more unrelatable to the many Black women who hit the gym sporting box braids, cornrows, locs, and the like. Known collectively as protective styles, they not only look fabulous but also serve a very practical purpose. “It’s like hibernation for textured…

JASMINE THOMAS WNBA ALL-STAR; ADVOCATE; ENTREPRENEUR Thomas loves her natural hair but admits it only really holds a style when she’s not sweating—a rarity, since you’ll typically find her either on the court or at the gym. The happy medium: “I like wearing braids and faux locs where I can let my roots be in their normal fuzzy state,” Thomas says. ’Do Detox Tea tree and peppermint oils join forces in this creamy cleanser to soothe itching and flakiness. Deeper Than Hair Detox Bath, $23, deeperthanhair.com Soothing Serum A targeted applicator concentrates this peppermint-and-rosemary-infused formula right at your roots, where it soothes and strengthens. Pattern Beauty Scalp Serum, $25, patternbeauty.com Must-Have Mist This lightweight leave-in makes it easy to nourish hair, increasing shine and upping hydration with protein and argan oil. Gisou Honey…

Assess Your Automatic Audio Alerts Double-check your sound features. Go to Settings, find the Sound and Haptics section, and select Headphone Safety. The toggle for Reduce Loud Sounds should be turned on and green. Also, check how many times you exceeded your recommended audio exposure in the last six months (admitting you have a problem is the first step!). Apple users should make sure the Headphone Notification toggle is turned on too. (Head to Accessibility in Settings, click Hearing, and select Audio/Visual to see notification options.) Samsung Galaxy users can personalize their maximum-exposure limit by selecting Sounds and Vibrations under Settings. Get clicking! Consider Design Beyond Aesthetics Headphones that seal the ear by plugging the canal with tips that block airflow dangerously increase decibel levels. “If sounds go in and…

FOR SELF-LOVE GUIDANCE SANS SCHMALTZ Be Not Afraid of Love: Lessons on Fear, Intimacy, and Connection By Mimi Zhu Queer writer Mimi Zhu uses their experience as a survivor of intimate-partner abuse as a backdrop for this powerful account of how fear, rooted in oppression, often keeps us tied to these violent cycles—and how love, for others and ourselves, is the solution to many societal issues and fuels political movements to guarantee certain freedoms.—Naydeline Mejia, assistanteditor FOR #NEWMOMLIFE ADVICE YOU’LL ACTUALLY USE Cribsheet: A Data-Driven Guide to Better, More Relaxed Parenting, from Birth to Preschool By Emily Oster I speed-read this entertaining economist’s take on the big debates in parenting (sleep, feeding, day care, and more). What I loved is that it didn’t tell me what to do, but gave…

If early COVID-19 times had you stocking up on disinfectant and hand sanitizer, Join! The! Club! And while it might seem a little extra, erring on the side of caution isn’t a bad thing—especially when you’re getting a haircut, mani-pedi, or facial. In fact, salons can harbor harmful pathogens, per a study in the journal Infection and Drug Resistance. The good news? There is some oversight within the industry. “All salons are required to go through a ‘new business’ inspection prior to opening,” says Mark Walters, a spokesperson for the Pennsylvania Department of State, which oversees nail and hair salons and spas. “After licensure, they’re subject to inspections to assure compliance with cosmetology laws and regulations.” These happen at least once every two years. If it’s your first visit, it’s…

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 Head to womenshealthmag.com/ownyourmorning or scan to get your copy! Also available wherever books are sold.…

Lemon-Thyme Chicken With Shaved Sprouts TOTAL: 25 MIN. SERVES: 4 3 Tbsp olive oil, divided4 Tbsp fresh lemon juice, divided¼ cup Kosher salt and pepper dried cranberries1 Pink Lady or Gala apple12 oz brussels sprouts, trimmed1 scallion, thinly sliced3 Tbsp grated Romano cheese4 6-oz boneless, skinless chicken breasts2 tsp fresh thyme leaves¼ cup toasted hazelnuts 1. In bowl, whisk together 2 Tbsp oil, 2 Tbsp lemon juice, and ¼ tsp each salt and pepper; stir in cranberries. 2. Cut apple into thin matchsticks, add to dressing, and toss to coat. 3. Using a food processor with the thinnest blade attachment, slice brussels sprouts. Transfer to bowl with apples along with scallion and toss to combine; toss with Romano. 4. Heat remaining Tbsp oil in a large skillet on medium. Season chicken with…

Sweat pours down my face. My thigh muscles ache as my sneakers pound the pavement. I want to give up, but I don’t. I can’t. So, I put on “Breathe” by Michelle Branch. By the time the chorus reaches its pinnacle—“If I just breathe…everything will be all right”—I’m in a full-out sprint. I’m the star of my own earlyaughts rom-com in which, after the requisite heartbreak, self-discovery, and tear-filled reunion, everything really will be all right. It’s both a privilege and a too-oft-untapped power to believe that it’ll work out—happily ever after—but having faith in the outcome allows me to have faith in my ability to get there. Now, whenever I run to a song that allows me to tap into what’s called “main character energy,” I feel myself increasing…

I’VE BEEN A SINGER MY ENTIRE LIFE. Music, to me, has always been something personal, creative, and self-generated. For a long time, I was, in a sense, my own source of the “music” in my life. It was how I identified with memories, other people, and my family. But when I was a sophomore in college, I developed painful nodules on my vocal folds from overuse (singing and socializing took a toll) that turned my confident voice into a whisper. For three years, I couldn’t really sing. Doctors said they could operate, but it was a last resort and might not fix the problem. I didn’t want to risk it. So, my music—and a big part of myself—was lost. While the CDC estimates that 8 percent of Americans experienced a…

If you were to ask my friends to create a playlist for me, there would be a lot of slower tunes on the list. In fact, when I first met my current neighbor and we got around to talking about our music tastes, I was jokingly labeled “Sad Girl.” He couldn’t possibly understand how, even when I was in great spirits, I enjoyed listening to softer tracks. Granted, he was a lover of all things pop, and while I also like that genre, the idea of bumping, highenergy music every time I had a good day seemed exhausting. Sad songs bring me a sense of calmness, which I’ll gladly take over energizing upbeat music on most occasions. Turns out, it’s not uncommon to experience feelings other than sadness while listening…

P. 74 It’s hard to imagine Ciara not being clear about what she wants—whether it’s manifesting a loving partner through prayer (an invocation that later served as the lyrics for her 2021 song “Ciara’s Prayer”) or running her own music label, Beauty Marks Entertainment, with vision and integrity. Yet, like so many of us, she still feels unsure from time to time—about taking risks, or managing life as a CEO, a wife, and a mom of three. When that happens, she digs into her clarity toolbox to pull out a pair of gloves. “I like boxing when I’m trying to figure things out,” Ciara says. “That’s a part of [my] ‘therapy’—exercise.” Just as important as her physical well-being is her emotional well-being now. Embracing self-love after a very public…

Biceps Concentration Curl + Cross-Body Curl BICEPS CONCENTRATION CURL HOW TO: Sit with feet wider than hip-width, holding a dumbbell in one hand with elbow resting against thigh. Lean forward slightly (A). Keeping wrist in line with forearm, curl weight up, maintaining contact between arm and thigh (B). Reverse movement to return to start. That’s 1 rep. CROSS-BODY CURL HOW TO: Stand with feet shoulderwidth apart. Hold two dumbbells with palms facing in, thumbs up (A). Keep elbows close to body as you raise right hand diagonally to left shoulder (B). Reverse movement to return to start. Repeat on opposite side. That’s 1 rep. Close-Grip Chest Press + Skull Crusher CLOSE-GRIP CHEST PRESS HOW TO: Lie on back. Squeezing two dumbbells together, pull weights down toward chest (A) then punch them back…

BOX BRAIDS Individual braids that are installed (with pre-stretched braiding hair weaved in) all over the head in small sections that resemble box shapes. They can vary in size and length and are typically worn for up to eight weeks. Be prepared to be in the salon chair for a while—box braids can take anywhere from 5 to 12 hours to install. CORNROWS For this style, the hair is braided close to the scalp in small sections all the way up or down the head. Traditionally, cornrows are done in straight lines, though they can also take the form of elaborate zigzags, swirls, and even special shapes. LOCS Though hair isn’t tucked away or covered by a wig or weave, this style, in which multiple strands are twisted and locked…

ACTOR OLIVIA LIANG If you’ve watched Olivia’s killer fight choreo on The CW’s Kung Fu, you might assume she’s been punching and kicking her entire life. But the 29-year-old’s intro to movement was actually through dance as a kid. “It was the form of storytelling that I fell in love with first,” Olivia recalls. But as much as she relished performing ballet, jazz, and hip-hop, she also felt pressure to conform to unrealistic standards. “I was dancing at a time when a rail-thin body type was the goal,” she says. “So I struggled with anorexia in middle school.” Confiding in a close friend gave her the support she needed to heal, but Olivia says she’s still unraveling some of those unhealthy thoughts. “It’s a lot better now—I appreciate my body for…