Innholdsfortegnelse for September 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 Ariel Belgrave, CPT Board-certified health and fitness coach; Under Armour athlete; creator of the L.E.A.N. Method; DEI wellness expert Ben Bruno, CFSC Certified functional strength coach and private trainer Betina Gozo, CFSC Certified functional strength coach; NASM corrective exercise specialist; Nike…

Before It was December and I was caught in a mental riptide. I was ready to leave my corporate job, determined to do something creative but getting nowhere deciding what that could be. When I thought about my skills, the arrow kept pointing back to the very profession I was leaving. “When you want to open your mind to something new,” a wise friend said over drinks, “it helps to do something new. Let’s take an improv class!” I knew improv was about playing noncompetitive games that taught you to trust your instincts and be present, positive, and open. Games as simple as word association and as performative as a three-line scene or a poetry slam. Games in which the only goals are to maintain rhythm and to make your…

CASCADIAN FARM ORGANIC FROZEN CHERRIES I defrost a small amount of these not-too-sweet, not-too-tart cherries to pile onto Greek yogurt along with almonds and honey. Simple! —Kristina Kurek, recipe developer NORR ORGANIC PROBIOTIC SKYR ELDERFLOWER & LEMON This flavor tastes like lychee from the forest—I’m obsessed. It also feels super indulgent for something that’s pretty virtuous. —Susan Choung, recipe editor GRADY’S COLD BREW NEW ORLEANS–STYLE BAG-IN-BOX I keep this concentrate in the fridge for when I’m running out the door and don’t have time to make coffee. Add ice and a splash of water and you’re golden. —Amanda Lucci, deputy editor, content strategy EVERGREEN ZUCCHINI & CARROT MINI WAFFLES With real veggies hidden inside and a hit of cinnamon, these frozen waffles are great solo but better with nut butter…

SCENTSATIONAL In company studies, 76 percent of respondents said The Nue Co.’s Mind Energy helped them feel more productive and alert.…

BEST FASHION-FORWARD Saysh Two The brand (from runner Allyson Felix) has a maternity returns policy: If your feet change as an expectant mom, contact them for a free pair in your new size. $185, saysh.com Shopping for the perfect sneaker can activate Goldilocks mode. Maybe you’re on the hunt for a running shoe that has enough cushioning for your tired soles. But it also can’t smash your extra-long second toe. Meanwhile, your workout buddy is in the market for a structured sneak that tamps down nagging heel pain. And you both still want your picks to look cute enough with trousers for any quick-change need. Simply put, everyone wants sneakers that fit, feel, and look juuuust right for wherever their workouts (and life!) take them. It’s important to synch your…

FOR PLYO Skechers GOrun Alpha Tempo The fit and colors impressed WH Assistant Editor Rose Lauture.“Like a trampoline under your feet, with shin support.” $190, skechers.com FOR BEFORE, DURING, AND AFTER SWEAT Under Armour UA SlipSpeed The innovative tightening system allows it to slip on easily, then function as a slide later. The sole: flat for lifts yet great for beyond. $150, underarmour.com FOR AGILITY Ryka Never Quit Training Shoe The women-focused sneaker brand nailed it: “This pair keeps your ankles from rolling, even when doing quick pivots or side shuffles,” says Andriakos. $100, ryka.com FOR VERSATILITY On Cloudrunner Andrea Shephard, a public relations assistant, does a little bit of everything (HIIT, Pilates, boxing…). “I find it supportive enough to sustain all activities,” she says. $150, on-running.com FOR ALL-AROUND EASE…

With the right recipes, pizza can be a vehicle for delicious nutrition—think fiber, protein, and sooo many vitamins. While typical pies are a mix of carbs, fat, and even some protein (cheese, FTW), they’re often missing fiber, says Marissa Meshulam, RD. Her solve? Add non-starchy veggies into the mix to make for a more balanced meal. We’re on it! Our fool-proof formula: Start with a homemade whole-wheat base, then go nuts with toppings, juicy tomatoes, and super-satisfying produce. Bonus: When you toss your pie on the grill, you’ll add stunning smokiness to the party. Let’s get cooking! Whole-Wheat Pizza Dough TOTAL: 10 MIN. PLUS RISING MAKES: 1 LB 2 cups white whole-wheat flour¾ cup warm water2 tsp honey1 ½ tsp instant yeast1 tsp kosher salt2 Tbsp plus ½ tsp olive…

In 2021, I mailed five pipettes of my blood to a lab. According to the results, my “biological age” was 17 years old. The odd part? I’d just celebrated my 29th birthday. For context, I was simply curious to know more about my health status. Perhaps that was because of my job as a wellness writer, or the fact that while I do a lot to support my overall well-being (eating a plant-heavy diet, regular long hikes and runs, quality time with good friends, etc.), I’m also chronically stressed out. I wanted to know if my insides reflect my habits, so to speak. While chronological age is based on the number of years you’ve been alive, biological age tells a slightly different story. There’s no single definition of it, but…

The first time I texted into a crisis hotline, in my early 20s, I just wanted to feel that someone, somewhere in the world, was on my side. I can’t recall exactly what I was going through—probably a mélange of general loneliness and mounting anxiety about something minor I’d messed up at work—but what I do remember is that I didn’t want to hurt myself. I was just worried I would. At the time, every person in my support system was presumably asleep, and whatever I was struggling with didn’t feel big enough to warrant a 2 a.m. call. But I felt triggered and desperate for someone to help me stop my spiraling thoughts and get to sleep. So I sought out a hotline, and five minutes later, I was…

“First, I head to the kettle and boil a cup of hot water, adding lime or lemon slices. Then I have another glass of water to take with my supplements and meds (I take probiotics and medication for PCOS). I then jump into the shower and do stretches: neck, shoulder, side stretches; a bit of spinal twists, calf stretches, and knees to chest. My beauty routine involves body and face oils. Body oil is the OG, Bio-Oil. For face, I’m currently trying out an eco-friendly, sustainable, vegan local brand, Eliqsur. I finish with a body and face moisturizer. By the time I’m done with all my slathering, a cup of coffee is ready for me (made by my husband). Here, we have our morning gratitude time. We say three things…

STATIC What It Is A prolonged hold When to Do It Post-workout and for relaxation anytime How To Hold for 30 to 60 seconds Looks Like… Child’s pose DYNAMIC What It Is Moving through your full range of motion (keyword: moving) When to Do It Before a workout and to start your day How To Perform one set of 10 to 15 reps Looks like… Arm swings…

Manduka Recycled Foam Yoga Block Use it to raise the floor to whatever level you need, Tavel says. For instance, prop hands on two yoga blocks as you do child’s pose. $22, manduka.com Gaiam Multi-Grip Stretching Strap The built-in loops help you achieve deeper positions. For example, in a hamstring stretch, hook the strap on your foot and (gently!) pull on it. $13, gaiam.com Pvolve Slant Board This three-piece device allows different angles to get into a dorsiflexed stance (when you bring the foot and shin closer together). It’s great after running or jumping. $95, pvolve.com Lululemon Double Roller Mini Use this two-in-one tool for self-myofascial release or modifications (rest your hands on it for a shallower hip flexor stretch). $38, shop.lululemon.com…

Three For Freedom Get birth control, emergency contraception, and abortion pills through the mail. It’s available in all 50 states—just head to the website to find resources based on where you live (even in locations where clinic care is restricted). threeforfreedom.com Ineedana.com Unplanned pregnancy? Enter your zip code, weeks since last period, and age to receive options for abortion care near you. (If your state has a ban, you’ll be told the nearest out-of-state options, plus how to get pills by mail, if possible.) FAQs, like what to expect at an appointment, are also answered. ineedana.com Pandia Health Take the birth control quiz to find a winning option for you—then get your scrip filled through the mail. Already have an Rx? You can fill it via Pandia in 50 states,…

That was an icebreaker prompt at a work dinner I attended at the Cannes Lions media festival. I listened as the women around the table shared—vulnerably, I might add, we’d all just met—their reflections. One talked about how she’d had a lightbulb moment on the elliptical that she should connect four different women with one another. Then she did it via text messages, right there, midstride! Fast-forward to our South of France dinner, and she’d organically grown those one-off intros into a thriving community with IRL meet-ups in California. When it came time for me to share, I felt a bit frozen, wondering if the 12 humans staring at me expected a life-changing golden nugget of wellness to flow forth. (Will I talk about protein, or lifting heavy weights, or…

The first thing you do when you wake up has a serious effect on the rest of your day—take it from these trainers. As part of this year’s Strength in Diversity initiative, Women’s Health and Men’s Health will set them up with next-level certifications, networking, and knowledge to power their careers. Becoming the next generation of fitness superstars starts with—surprise!—a morning routine that helps them feel focused and empowered. Read on for their nonnegotiables and their overall get-moving approach. Ari Cobb, 27 HOUSTON, TEXAS IG: @THEARICOBB MORNING MUST “Ditching the phone for the first hour upon waking up. Instead, I meditate and journal.” FITNESS PHILOSOPHY “As a Black woman MMA fighter, there aren’t many people like me at high levels. I want to be an authentic version of myself and…

Overnight Oats Staring down a bunch of spotty bananas? No need to bake bread! Instead, mash one in a jar and mix with milk, oats, maple, and cinnamon. Stash in fridge overnight. Toast Toppers Treat a slice of toasted bread as the blank canvas for *all* your leftover pickled or raw veg. Start with a schmear of cottage cheese or avocado, if you have, then go wild. Make-and-Freeze Burritos Sauté extra peppers, onions, and potatoes with some spices, add scrambled eggs, and roll into tortillas. Wrap burritos in parchment, then plastic wrap and freeze.…

FOR SQUATTING NoBull Lifter The heel is ever-so-slightly elevated—perfect for nailing squats if you have trouble getting deep enough into position without faltering in your form. $299, nobullproject.com FOR BARBELL AND KETTLEBELL TRAINING Flux Adapt Trainer “These kicks let my soles root into the floor, which makes me feel solid for my heaviest lifts,” says WH Editor-in-Chief Liz Baker Plosser. “Plus, they are so cute and comfy that they’ve become go-to travel shoes.” $130, fluxfootwear.com FOR BEGINNERS Nike Metcon 8 First foray into weights? The Metcon is a smart choice. Even the toughest strength classes meet their match with this cult-fave lifting shoe’s springy response to every move. The new edition incorporates lighter, more breathable upper material. $130, nike.com EXPERT-LOVED Vivobarefoot Primus Lite Knit “These allow the muscles of our…

ENDURANCE ENABLER Speedland GS:TAM The buoyant pair brings comfort to sufferfests. “I felt in control on every terrain and fast through unstable sand,” Nied says. $275, runspeedland.com EXPERT-LOVED Arc’teryx Norvan LD 3 GTX Lan Chen, MD, associate professor in clinical orthopedics at the University of California at San Francisco, says: “Supportive, and Vibram soles with deep treads work well on uneven ground.” $200, arcteryx.com UPHILL ALL-STAR Brooks Running Catamount 2 “I wore the Catamount hiking several fourteeners,” Nied says. “They hold up on rocky trails and occasional scrambles and are flexible enough too.” $170, brooksrunning.com BEGINNER-FRIENDLY Columbia Peakfreak II Mid OutDry Boot Technically a boot, this packs the performance qualities of a trusted sneaker. “It is stylish, offers ankle support and traction, and has no break-in period,” Andriakos says. $135,…

No-Cook Tomato Sauce With Spaghetti TOTAL: 20 MIN. SERVES: 6 1 lb whole-wheat spaghetti or soba noodles1 3-in. piece fresh horseradish, grated (about 6 Tbsp)¼ cup thinly sliced flat-leaf parsley stems, plus ½ cup small parsley leaves2 Tbsp lemon zest, plus 4 tsp lemon juice2 ¼ lbs large ripe (or overripe) heirloom tomatoes (about 4)3 large cloves garlic, finely grated½ cup extra-virgin olive oil Kosher salt and pepper½ cup small basil leaves 1. Cook noodles per pkg. directions and drain well. (If using soba, rinse under cool water.) 2. Meanwhile, in small bowl, combine horseradish, parsley stems, and lemon zest; set aside. 3. Working in large bowl, coarsely grate tomatoes (you should get about 3 cups pulp); discard skins. Stir in lemon juice, garlic, olive oil, 1½ tsp salt, and…

A quick Google search will reveal about a dozen different biological age tests available for purchase, ranging in price from roughly $100 to $500 and requiring different modes of sampling. Four science-supported picks: FOR A HOLISTIC HEALTH BREAKDOWN… myDNAge Do a blood prick or take a urine sample (your choice!) in the comfort of your home and receive a metabolic health rundown, genetic variants, and your bio age. $299, mydnage.com FOR SPECIFIC AGING METRICS… Elysium After you submit a saliva sample, the company analyzes 10 aspects of aging on your genome to calculate your rate of aging in key systems like metabolism and immunity, as well as in individual organs—all in approximately six weeks. $499, elysiumhealth.com/products/index/ FOR AN ACTIONABLE LONGEVITY PLAN… Tally Health Using simple, noninvasive cheek swabs, the lab…

CREATE A SAFE SPACE Whether you’re chatting with someone on the phone, over text, or in person, the most important first step is to create a safe space. A friend or family member might already feel safe around you, but with a stranger, you may need to build “trust and connection,” says Turner. Introduce yourself, express your interest in listening, and ask what’s on their mind. If you’re physically with a person in crisis, make sure your cell phone is put away, says Dr. Erickson-Schroth. If you’re helping someone from a distance, it might be a little harder to create a safe space—but you can gently check to ensure “that their biological needs are being met,” says Nova Bright, head of internal volunteer training at The Trevor Project. Ask if…

“I start every morning using my tongue scraper (it has several benefits, starting with removing bacteria, which helps prevent some health problems; that’s why it’s so defended by Ayurvedic medicine! Believe me: Use it for a few weeks and it will become a must). After that, I wash my face and use a tonic to remove any impurities, then go for a walk with my dog. I have a little garden near my flat, so it’s very pleasant. Then it’s workout time. I’d gone almost two years without training because of an injury, so now I’m very focused on my gym sessions—for my leg recovery and also for my mental health. My weeks are organized with four strength workouts (at the gym) and two yoga sessions (at home). I try…

Compassion. Clarity. Confidence. We’Ve JuST FINISHeD tALL GLaSSeS OF ICeD TeA IN THE FIRST LADY’S GARDeN ON THE SOutH LAWn OF THe WHITE HOUSE, and Jill Biden is crouching next to a flourishing mint plant. She’s made an impromptu decision to send me back home to Brooklyn with a fresh bouquet, except she doesn’t have scissors. Blue eyes twinkling, she procures a medium-size knife from one of the Secret Service agents standing nearby on this breezy, cloudless May day. She had a feeling he’d have one tucked away for her protection. Problem solved. “Smell this,” she urges, extending the small bunch of peonies, lilacs, and mint toward me. She’s preemptively delighted by the simple pleasures of these blooming spring flowers, the late afternoon sunshine, and, maybe, the opportunity to share some…

PRO WRESTLING PERSONALITY & MOM Brandi Rhodes At 40 years old, Brandi Rhodes is on the cusp of yet another reinvention in a career that has pushed her body and spirit to the limits. To start, when she was just 4 years old, Brandi began ice skating—inspired by Olympian Debi Thomas at the 1988 games—and did so competitively until the age of 21. “Ice skating was the love of my life,” Brandi says, despite the often racist judging she says she faced. “You have to keep working and outlast those people.” Following college, Brandi craved a new challenge and, in an interesting twist, swapped double axels for drop-toe holds to become a pro wrestler. “The two are not very similar,” she laughs. “The performance element is really what drew me…

I am a very consistent eight-hours-a-night sleeper, so if I go to bed at 12, I’ll wake up at 8, and if I go to bed at 2, I’ll wake up at 10. I set an alarm just in case, but I generally get up naturally. The first thing I do is brush my teeth. Then I crawl back in bed and snuggle for about 10 minutes. Next, I work out. I take The Class by Taryn Toomey. I light a candle and turn off my phone so I can deliberately step into the practice. It feels like a perfect “go button” for my day. After, I shower and do my skin-care routine. I typically apply makeup once I get to the theater, but if I’m going on a coffee…

What to Do Start chasing waterfalls immediately. Straight off an Icelandair red-eye, we headed to SELJALANDSFOSS, where we walked behind the cascades, and SKÓGAFOSS, where sun and mist from gushing falls creates rainbows. Continuing east along the Ring Road, we paused at DYRHÓLAEY PROMONTORY and were rewarded with a cliff covered in puffins and wild horses in meadows before we rested at HOTEL RANGÁ. After quick jaunts on the black sands of DIAMOND BEACH and at the iceberg-studded JÖKULSÁRLÓN GLACIAL LAGOON, we almost missed the unmarked turnoff for MÚLAGLJÚFUR CANYON, best hike of the trip. When we reached the top, we were awestruck by the moss-covered gorge adorned with thin waterfalls. A new day and a waterfall detour to HÁIFOSS and GRANNI via a 4x4 road that traversed more lava…

As I was lying in bed, struggling to write the introduction to this story, I turned to my makeup artist fiancé and said, “Give me an example of a time in life when you really needed to concentrate.” He paused for a beat, thinking. Then he shoved his iPhone in my face. “Look at this picture—what do you think of the woman’s eye shadow?” If that isn’t a commentary on the state of our collective attention spans, I don’t know what is. Even the experts who study concentration suggest our ability to focus is on the decline, at least from anecdotal evidence: “I’ve heard from so many people who say they have trouble in this area,” says Gloria Mark, PhD, author of the new book Attention Span and a professor…

REDUCE FAT & BUILD MUSCLE WITH EMSCULPT NEO Can a body-contouring procedure help you achieve your best summer body yet? You may have heard myths, but here’s a fact: EMSCULPT NEO is the first and only noninvasive physique-shaping procedure to eliminate fat and build muscle at the same time. Board-certified dermatologist Dr. Carolyn Jacob performs EMSCULPT NEO at Chicago Cosmetic Surgery and Dermatology. Here, she dispels the myths and shares the facts about what she calls the “best body-contouring device on the market.” MYTH: Nonsurgical procedures are gimmicks. FACT: EMSCULPT NEO works wonders to burn fat and build muscle. Radio frequency heats and removes fat cells from the body, resulting in a 30 percent* reduction of subcutaneous fat. Simultaneously, high-intensity electromagnetic energy contracts muscles more than you ever could in…

BEST OVERALL Hoka Mach 5 The official shoe for WH’s National Workout Buddy Day, the Mach 5 got positive reviews from every wearer. Snappy yet plush, with that rare universal fit. $140, hoka.com FOR KNEE PAIN New Balance Fresh Foam X More V4 “The forefoot is as cushiony as the heel, which made speed drills feel less impactful on my knees,” says WH Copy and Research Chief Marli Higa, who’s had three ACL surgeries. $150, newbalance.com FOR RECOVERY RUNS Nike Invincible 3 A soft pair that’s designed specifically to offset soreness and fatigue from tough training runs. Peep the slab of cushioning, which propels you from the ground *and* offers a soft landing. $185, nike.com FOR TREADMILL INTERVALS Tracksmith Eliot Runner The first sneaker launch from this running company, Eliots…

ASICS NOVABLAST 3 “A great pick for heel strikers,” says WH News & Features Editor Currie Engel. $140, asics.com APL TECHLOOM ZIPLINE “Like memory foam—I’ve never seen a style quite like them,” Andriakos says. “I slip mine on for walking and errands.” $320, athletic propulsionlabs.com BIRDIES ROADRUNNER Everything you love about Birdies, in an everyday lifestyle sneaker—with bottoms that feel downright orthotic (in the best of ways!). $140, birdies.com SOREL KINETIC IMPACT II STRAP SLIP ON “Easy to get on during Peloton boot camps,” says WH Executive Fashion Director Kristen Saladino. “No time wasted on laces.” $145, sorel.com…

Frozen Fruit and Vegetables 1 CUP Mild or slightly sweet veg make great nutrient-packed additions. Try frozen green peas or riced cauliflower. Leafy Greens 1 CUP Select mellow and tender guys like baby spinach or kale to add heaps of vitamins and antioxidants. P.S. You’ll barely taste ’em in the concoction. Protein Powder 1 SCOOP Key for post-workout muscle recovery, the macronutrient also makes smoothies more filling. Choose something nondescript, or opt for chocolate, vanilla—whatever makes you happy. Nuts, Seeds, or Nut Butter 1 TBSP This is a good way to up the delish factor instantly. Plus, healthy fats help keep you full and add richness to every sip. A must-have! Kosher Salt PINCH Just like food, drinks can benefit from seasoning (citrus zest or a squeeze of juice are…

What if the fountain of youth lies in a daily smoothie or cup of joe… spiked with collagen peptides, that is? That’s the hope of many celebs and influencers you’ve probably seen on your feed blending these powders into bevs. This protein is a major building block of skin and connective tissue, says Micaela Bayard, MD, an assistant professor of rheumatology at the Icahn School of Medicine at Mount Sinai. So can a scoop in your morning coffee prime you for age-defying skin and healthy joints? Here’s what you can realistically expect from integrating the trendy supp into your routine. It can ease signs of aging. IT’S TRUE! Oral collagen can boost skin elasticity, according to a recent review in Nutrients. A healthy store of collagen keeps your skin bouncy…

Some people cook a homey meal or turn on a comfort TV show after a hard day, but I turn to sunsets. The soft pinks and vibrant lavenders usher in a sense of calm, of groundedness. My world might feel out of control, but a natural rhythm as old as time tells me that everything will be okay. That tomorrow will be better. That it’s all small potatoes. My sunset watching wasn’t an intentional thing at first—maybe I decided to go for a walk or slipped in a pre-dinner run. But the immediate impact on my mind and mood always made me pause and wonder what that magical evening light (and the morning’s early rays) might do for me if I focused on catching it each day. So, for two…

The Pill, Ring, or Patch You can stop the Pill, ring, or patch at any time, regardless of where you’re at (say, in the middle of a pill pack). From a medical standpoint, there are no harmful effects of doing so at any time—beyond not knowing when your period will come. So, if side effects aren’t too bad, you may want to finish the current cycle. The IUD or Implant It’s fine to get either removed at any time for any reason. But this is one that you, of course, don’t want to DIY. During the appointment for IUD removal, your doc will do an exam and tug on the IUD strings to take it out. In some cases, your doc may need to use special instruments. Once it’s out,…