Innholdsfortegnelse for July/August 2023 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 FAMILY MEDICINE Navya Mysore, MD Primary care physician; sexual and reproductive health expert 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…

Before When I was a kid, I was fearless. My parents enrolled me in gymnastics, and it made me feel alive. Uneven bars were my favorite—the flow of the routines possessed a certain elegance, and watching gymnasts fly after they released one bar and grabbed another captivated me. I had dreams of reaching the elite level, but as I got older, I grew “too tall” and the programs became more expensive than my family could afford. Once I stopped gymnastics, my feet stayed on the ground, and a fear of heights crept in. Somewhere on the way to adulthood, I realized I wasn’t invincible, and that familiar flying feeling faded. I still carry this anxiety with me, so when a friend asked me to take a trapeze class with her at…

Which best describes your hair an hour after taking a shower or swimming? A. Did it even get wet? Seriously, you might as well be wearing a swim or shower cap. B. It was fully saturated at first and is still damp now. Mist your hair with a spray bottle of water. What do you see? A. The water beads up into droplets and sits on the surface of your hair. B. Your hair soaks the water up and may look darker. It’s visibly wet! Snip a piece of clean hair (try the back of your head where you won’t miss it). Fill a clear glass with water and lay the hair on top of the water—what happens? A. It floats for 10 to 15 minutes. B. It starts sinking…

After my dog, Delia, ruptured a disc and underwent spinal surgery, she was prescribed a recovery process that included rest, physical therapy…and acupuncture. (Yes, doggie acupuncturists are a thing!) When I saw how much pain relief she seemed to get from those teeny needles in her fur, I thought, If it’s good enough for my pup, good enough for me! How the Chinese medicine practice works: “By placing needles in the area of pain, we create an inflammatory response, which is our body’s natural way of repairing,” says Evita Sokol, DACM, an acupuncturist at WTHN in New York City. I did eight sessions, and on the days when I walked in with pain, the needles provided almost instant relief. The long-term effects, well, are harder to see. I haven’t gone…

I’m cruising along, breathing is a breeze, and my running legs feel limitless. It’s not a dream, but it’s close. I’ve just returned home to New York City from a few weeks running and hiking between 6,000 and 10,000 feet in Colorado—and the gains are so real. Next, I’m researching how to accomplish that same performance phenom at sea level, all the time. Perhaps you’ve heard of a pro runner or cyclist who has relocated to a high elevation to train with the goal of improving overall fitness and getting an edge. Or maybe you’ve wondered if it’s a coincidence that so many podium toppers live in the mountains. (Psst, it’s not!) Altitude training is not only for the pros; exercisers like you and I can also maximize our fitness…

Pork, Pineapple & Onion Skewers TOTAL: 30 MIN. SERVES: 4 ½ cup sake½ cup mirin½ cup reduced-sodium soy sauce1 Tbsp sugar½ Tbsp grated fresh ginger1 lb pork loin, trimmed½ small pineapple (about 1 lb), peeled and cored1 small red onion, halved crosswise8 oz baby peppers (mixed colors), cut into 1-in. pieces2 Tbsp olive oil Kosher salt and pepper Sliced jalapeño, for serving 1. In small saucepan, combine sake, mirin, soy sauce, sugar, and ginger; simmer, stirring occasionally, until sugar has dissolved, 3 min. Gently simmer, until thickened slightly and coats back of spoon, 12 min. more. 2. Meanwhile, cut pork and pineapple into 1-in. pieces. Cut onion into wedges. In bowl, toss pork, pineapple, and vegetables with oil and ½ tsp each salt and pepper. 3. Heat grill to medium.…

Don’t let anything deter you! Tap into these resources that make outdoor excursions more doable. For Accessible Hiking Trails Disabled Hikers (disabledhikers.com) organizes group hikes on the West Coast and offers trail guides that evaluate access, hiking conditions, elevation, and amenities. (Check out the org’s guidebook: The Disabled Hiker’s Guide to Western Washington and Oregon.) Those in other parts of the country can browse the Trail Access Project (trailaccessproject.org) website for options, by state, crowd-sourced from other hikers. For Adaptive Group Trips Book through Wheel the World (wheeltheworld.com), which puts together group tours with accessible accommodations and activities. For sport travel, check out summer and winter programs by Common Ground Adventures (commongroundadventures.org). For Condition-Specific Programs Many nonprofits lead excursions for people living with chronic illness, including Epic Experience Beyond Cancer…

Everyone blossoms in the right environment—embrace yours. With summer in full swing, your extroverted best friend is psyched to socialize the night away at your mutual friend’s backyard barbecue. You, on the other hand, are staring at the clock. (And I don’t blame you… your cozy bed is calling your name!) Meanwhile, your ambiverted go-with-the-flow partner, also in attendance, is happy to stay or to leave anytime. If you’ve ever had similar struggles navigating social gatherings, you might’ve chalked it up to cut-and-dried personality types. But, contrary to popular belief, “extroversion is a dimension, so you can be higher or lower [on the scale],” says Michael Wilmot, PhD, an industrial-organizational psychologist and assistant professor of management in the Sam M. Walton College of Business at the University of Arkansas. You…

Places That Will Make You Want to Overstay Your Welcome BEST ALL-INCLUSIVE BodyHoliday, St. Lucia “This property is made for people who can’t sit still,” says WH Fitness Editor Jennifer Nied, who visited the resort in 2020. With activities spanning from archery to beach volleyball to Pilates, “it’s possible to do workout classes from sunup to sundown,” she adds. Make time to indulge in a free daily 50-minute spa treatment, whether massage, facial, scrub, wrap, or relaxing in an infrared sauna. Six restaurants and an on-site farm offer a variety of healthy eating. BEST GROUP TRIP Santarena Hotel at Las Catalinas, Costa Rica Located in the heart of a carfree coastal town on the Guanacaste coast of Costa Rica, boho Santarena Hotel is within walking distance of the beach, restaurants,…

72% That’s how many people said they are feeling positive about their travel plans in 2023, despite possible disruptions, delays, etc. Worth it! Source: TripIt survey BEST ADVENTURE Linblad Wild Alaska Escape The company uses smaller ships to enter narrow channels and secluded harbors that are normally inaccessible. This gets you breathtakingly close to icebergs and glaciers along the untamed coastal landscapes of Alaska’s Inside Passage. The untouched wilderness is home to a rich Tlingit culture, plus plenty of wildlife—from bald eagles to whales. You’ll spend plenty of time on shore, too, during this six-day amazing trip: Hike through temperate forests, kayak in glacier carved fjords (or cycle along their edges), and launch a raft from an ancient Alaska native village. Adrenaline seekers may choose to go on a flight-seeing…

FIVE WOMEN. FIVE BUSY LIVES. Way too many months between visits. It had been a while since my “home friends” gathered (“high school friends” doesn’t do our group of five justice, as we’ve known each other since elementary school), due to COVID, new babies, job changes, grad school schedules, and other life events. We were (past) due for some quality time, even if that time had to be short and sweet. Our souls needed the familiarity and comfort that comes with people who have known you and loved you since childhood. The agreed-upon meeting spot? Destination Kohler (home of Kohler Waters Spa), in Kohler, Wisconsin: the only fivestar spa in the state. Kohler is about one hour from Milwaukee, and as you cruise there from the airport, you’ll pass by…

Skipping sneaks during kettlebell workouts may fast-track your skills and, in turn, your gains. “Training barefoot improves your balance and your ability to grip the floor,” Kanski says. “The sensors in our feet provide feedback to the brain and help the body function as a unit.” However, if you can’t shed your kicks (gym rules!) or you really just don’t want to (gym germs!), it’s imperative to shop for shoes with a flat sole. “Many kettlebell exercises involve driving your heel into the floor to generate power and force,” Young says. Oh, and minimizing sneaker cushion enhances stability during some lifting movements, Heinrich says. Their picks:…

Deal Maker This sophisticated formula has antioxidants for another layer of protection. The price: decidedly down-to-earth. Stick With It The easiest reapplication option mid-run or during outdoor HIIT training is a sleek solid. Sheer Genius Gloopy, pasty SPFs can be a real drag when you’re working up a sweat. This one is invisible and weightless. Mist Opportunity A nonaerosol spray with a fast-absorbing and hydrating formula infused with aloe and avocado oil. Good Sport Water-and sweat-resistant for up to 80 minutes, this cream hydrates with organic jojoba and coconut oils.…

GO RAW SPROUTED PUMPKIN SEEDS A good source of fiber, this simple snack is a solid choice that keeps me going during extra-active outdoorsy days. —Jaclyn London, RD SMARTSWEETS SOURMELON BITES I keep a stash of these sweet-tart, better-for-you candies to satisfy any sugar cravings that come up on the trail. —Kristin Canning, features director WONDERFUL HALOS MANDARINS I love the act of peeling one, as well as the quick hit of energy it delivers. —Laura McLaughlin, managing editor CHUBBY SNACKS ALMOND BUTTER PB&JS When I go for a vigorous hike, I pack one of these from the freezer to give myself the stamina to power through. —Tina Martinez, food producer KERRYGOLD CHEDDAR CHEESE SNACKS Each easy-to-grab stick is full of protein and oh-so-satisfying but doesn’t leave me feeling too…

High Porosity Reminder: Your hair deeply craves products that help prevent moisture loss. Low Porosity Your routine: Cleanse with care, condition regularly, style strategically. High 1. Capture Star A blend of shea butter plus Amazonian nut and babassu extracts, this post-’poo locks in hydration. 2. Seal the Deal When you step out of the shower, saturate your strands in this nourishing serum. Your hair: glossy for days. 3. Clean Slate Breakage, begone. Here’s a wash that gently removes dirt and oil to keep strands healthy and long. Low 4. Cool Whip A cloudlike foam that never leaves your hair feeling crunchy? Good. A styler that moisturizes with aloe juice? Grrrrrreat! 5. Wash Cycle Hair with tightly packed cuticles needs a clarifying formula to really get in there and kick grime…

Every few weeks during my social media scroll, I’m served a new version of a meme that goes something like this: “Welcome to your 30s, where sneezing wrong means two weeks of low-back pain.” Each time, I chuckle knowingly. Given that these posts rack up thousands of likes and shares, it’s clear I’m not the only one experiencing fits of lumbar lousiness. Research proves me right: Up to 23 percent of the world’s adults suffer from chronic low-back pain, with up to 84 percent of people experiencing at least one bout of low-back pain during their lifetime. (Adding insult to injury: Women of all ages are more likely to suffer from it than men, studies show.) The pandemic exacerbated the issue—and in ways you might not expect. Both the prevalence…

Type of Workout Moderate intensity (50 percent of max effort) Frequency Two or three workouts weekly Altitude Level 8,000–10,000 feet (You’ll be able to easily program this on the machine, if you’re not out in the wild!) O2 Levels 80–85 percent (Check your stats on a pulse-oximeter, or a wearable that measures blood oxygen, like the Apple Watch Series 6 and newer.)…

A lot of energy and sweat went into Our Time Kitchen—a commissary facility providing prep space on a sliding pay scale for small business owners—even before Kiah Gibian and Cat Smith opened its doors. Today, 33 members use the communal ovens and counters to whip up products like packaged granola, baked goods, and hot meals, which they then sell from a to-go window or serve in the rentable restaurant space. But before Our Time Kitchen, nothing quite like it existed for food entrepreneurs in Baltimore. The pair met after Kiah, a doula and owner of food truck Wilde Thyme, messaged Cat (chef and founder of culinary collective Just Call Me Chef) to see how they might collaborate in the food world. “I gravitated toward Cat’s voice of wisdom and justice…

Ice baths are popping off on social, with athletes, biohackers, celebs, and beyond hailing them for the wellness perks. The thinking is, when you dip for several minutes in frigid water, the sudden change to your body temp can ignite physiological processes that lead to wins such as improved athletic performance, a revved-up metabolism, and a perkier mood. Brands like Deep Dive Wellness, Ice Barrel, and Nurecover are making the practice easier to execute at home with refillable, insulated “pods” that fit one person and keep the water chilly (they range from $100 to the thousands). Sounds like a practice with payoffs, right? Know that the research on coldwater immersion is still limited, and any too-good-to-be-true claims (like freezing away fat and transforming metabolism) are just that. But experts agree…

Besides the requisite advice to take care of your body, everyone, regardless of where they fall on the extroversion scale, should “focus on what can bring you positive emotions [and] what you can control,” says Wilmot. For example, cut down on TikTok time and get outside to read a book instead. Plus, meditating in your designated alone time can give any personality type “restorative value,” Kozak says. Want to take a page from a real woman’s playbook? Here’s how WH editors everywhere along the spectrum recharge. EMBRACING OPPOSITES “I embrace and find joy in my homebody partner’s personality type. As the social butterfly in our ’ship, it’s really nice to just cancel plans, stay home, and watch a movie. I also do social things alone! I take my laptop or…

Music has been part of Naomi’s life for as long as she can remember. The daughter of singers (“I grew up in rehearsal,” she says with a laugh), Naomi made her stage debut at the age of 2, belting “Jesus Loves Me” at church. Fast-forward more than 30 years, and Naomi has made it her life’s mission to share God’s love through gospel music and her role as a worship pastor. While she’s always felt dialed into spiritual health, it was more recently that Naomi realized the importance of her physical health too. “For a long time I neglected and even felt like my physical well-being was contrary to my spiritual well-being,” she says. When she realized how integral one was to the other, she began making small changes to…

PAIGE MYCOSKIE Aviator Nation founder and artist I love mornings—I wake up feeling excited about the day. My dogs, Tristan (a golden retriever) and Jagger (a golden mountain mix), are my alarm. They usually start hovering over me around 7 a.m., so I get up and feed them first thing. Next, I drink a huge glass of water with lemon, no ice. Then I make a large coffee, mixed with Bulletproof MCT oil and organic unsalted butter. (I do intermittent fasting so typically don’t eat a meal for breakfast.) After coffee, it’s time to work out. I have to start the day with an activity, which during the week is usually a spin class or a hike with the dogs. Then it’s time for a shower and skin care. On…

News flash: There’s a method cosmetic chemists and beauty scientists regularly use to solve dryness, frizz, and damage—and you can use it at home. Knowing your hair’s porosity (something that’s frequently discussed within the textured-hair community on message boards and subreddits) can reveal a lot about your hair, like why you may be prone to fly-aways or what the best products are for the style you want. Essentially, porosity describes your hair’s relationship to water, and it can range from low to high.. “How much water your hair holds and how long it takes for it to dry is the simplest way to understand porosity,” says Felicia Leatherwood, a celebrity stylist who works with Issa Rae and Ava DuVernay. Read on for a professional strand plan. Why This Matters How…

“I use a lot of waxy hairstyling products and the residue winds up on my scalp. This scrub cleared it all away.”Brian Underwood, beauty director “Tons of options, and the colors are so rich that one or two swipes was all it took to get my lids popping.”Danielle Jackson, beauty editor 1. Light Cream During the dog days of summer, the last thing you want is a moisturizer that just…sits there. This milky formula is weightless (you won’t know you have it on) but hydrates with rose flower oil, hyaluronic acid, and yarrow extract. 2. Good Impressions You splurge on your eyes for the same reason you invest in a home’s curb appeal: It’s the first thing people notice. And in both cases, a solid foundation is key. This eye cream strengthens…

Cat-Cow With Arm Sweep WHY IT ROCKS By moving you through both flexion and extension, this exercise emphasizes spinal mobility. Start on all fours with shoulders over wrists and hips over knees. Arch back and look slightly forward and up while extending left arm to frame face. Reverse, rounding back while sweeping arm toward hips. Repeat. Complete 5 to 10 reps with left arm before switching sides. Thread the Needle WHY IT ROCKS We too often skip rotational movements during the day and in our workouts. This dynamic stretch gets ya twisting and “greasing” the spine and back. On all fours, lift left arm out to side and up toward ceiling, rotating left sidebody open and looking toward left fingertips. Next, bring arm back down and thread it underneath torso,…

Whether you’re a former college athlete or a current gym regular, it can be challenging to remember to hydrate consistently while working out. Enter: the Gatorade Smart Gx Bottle, designed to track and prompt your H2O intake. In tandem with the Gx app, the gadget records how much you drink using a sensor inside the bottle. You can also score more personalized recs by adding the Gx Sweat Patch, which estimates your sweat rate and sodium loss on your skin post-workout. The pairing is perfect for someone like me—an avid exerciser who wants to boost her water awareness. It’s also ideal for those who simply forget to take in water throughout the day, says Keri Peterson, MD, a WH advisor. I used it for several workouts and found the tech…

Higher temps and humidity make the struggle to spend time in the kitchen very real. Your new cure-all: chilled no-cook soups. Packed with raw fruits and vegetables, these restorative sippers provide nutrients plus crave-worthy flavors with staying power. “Something like juice isn’t a meal; it’s what you have with a meal,” says nutritionist Cara Anselmo, RDN, whereas soup is a totally different deal. Soup preserves the fiber in produce and often offers protein, fat, and seasonings, which help with satiety, she says. These recipes check all those boxes and offer hydration to help beat the heat—thanks to ingredients like cucumbers and tomatillos. But perhaps their biggest benefit? You don’t have to turn on the stove. Chilled Creamy Basil and Pea Soup TOTAL: 1 HR. 15 MIN. SERVES: 4 4 cups…

Hiking a mountain, riding waves, scaling a wall of ice. Outdoor adventures can be exhilarating—and come with countless health perks (better mood, lower BP, the list goes on). Yet they can be a beast even when you’re in peak condition. Now, imagine how much harder these activities are if you’re, say, susceptible to heat strokes, prone to numbness in your hands, or struggling with confusion—just a few of the barriers that make fresh-air feats seem out of reach for many people living with chronic conditions and disabilities. If you or a loved one is holding back from alfresco action, know this: You can live big. Just ask the three women you’re about to meet. They went all out on treks they once felt fearful of. Thanks to lessons in communication,…

1 Not all strains of bacteria are equal When looking on the nutrition label you will see strains listed in italics. Those are specific probiotic bacteria types. They each have different effects on human health. Determine what you want from a probiotic and research what probiotic strains have been proven to address those needs. 2 Your whole body can benefit Probiotics are best known for their digestive health prowess, but that isn’t all. Research shows that these good bacteria may promote brain health, boost mood, and lower stress. In addition, they have been found to help improve sleep, fight off inflammation and infections, and foster healthy skin. 3 Give it time Once you start taking the probiotic, track how you feel and how much time you have been using it.…

Breaking bad behavior patterns will help you in many ways. Sometime during childhood, I developed a seemingly unbreakable habit of twirling my hair and picking at split ends. It happened mostly during moments of stress, anxiety, and inactivity, and I always wanted to quit. The habit followed me to high school—I can viscerally remember the shame I felt when a teacher mimicked me in front of my classmates. But compared with other tendencies and coping mechanisms I’ve worked to overcome, playing with my hair just never felt “bad” enough to put much effort into quitting. The older I get, though, the more determined I am to kick this specific habit. I feel more confident in social and professional settings when I abstain from hair touching; I’m even convinced I sound…

“HEY, DO YOU WANT TO drive the Blue Ridge Parkway?” I asked my fiancé, Todd, in late 2021. “It’s supposed to be pretty, and there are lots of scenic hikes you can do along the way.” Not one for road trips—or hikes—he replied, “Mmmm, no thanks.” “There’s a luxury resort with a beautiful spa and great restaurants at the end,” I pressed. “Okay, I guess.” A few months later, we were buzzing past milepost 0 in Afton, Virginia. The plan: Drive most of the 200 or so miles of the Parkway’s Virginia section en route to Primland, a historic mountain resort in Meadows of Dan that had recently been acquired by Auberge, the hospitality behemoth that boasts 26 luxury hotels worldwide. I was thrilled—it’s hard to connect to the outdoors in…

It’s back, baby: Leisure travel bookings were up 31 percent at the end of March 2023, compared with the same time in 2019 (pre-pandemic). Source: Mastercard Economics Institute Report Drowsy Sleep Co Eye Mask Not all sleep masks are equal, and Drowsy Sleep Co is proof of that. Not only will the chic eye mask look luxurious on your red-eye flight, but it feels like an absolute dream. “The silk padding is like a lightweight pillow on my eyes, which also makes adjusting to sleeping in new and different beds and time zones a bit easier,” says WH senior commerce editor Neha Tandon. Supergoop Bioretinol + Mineral SPF 40 Facial SPF products are often one-trick ponies, but Supergoop’s is the ultimate exception. The bakuchiol-infused drops give you all the benefits…