Innholdsfortegnelse for January/February 2024 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 Sohee Carpenter, MS, CSCS Evidencebased fitness coach and certified sports nutritionist; author…

Before I’ve always been skeptical, to say the least, of group painting classes. Though I love a reason to be social, the idea of getting together to produce questionable-quality versions of the same tree or still-life scene seemed…uninspired? Art isn’t exactly my forte either. (My go-to phrase when justifying my lack of drawing skills over the years: “I’m a word person! That’s why I’m a journalist.…”) But when a mom friend asked if I wanted to join her for a class taught by a local woman who’d recently left her job in education to pursue painting as a full-time professional venture, I couldn’t say no. Maybe this one will be different? I thought. I’m so glad I said yes. During Natalie Crandall, the founder of imPerfect Studio (so named because…

Am I shivering from the crisp morning mountain air—or from nerves? That is one of many questions buzzing in my head as I tie into the rope dangling from the top of the crag (the rock). My answer: likely a mix of the two. Honestly, I’d be more surprised if I wasn’t shaking. It’s my first try at rock climbing, a feat I never thought I’d attempt. I’m preparing to ascend a granite slab in Squamish, British Columbia, and I’m out here thanks to an invite from Arc’teryx to attend its annual Climbing Academy, an event that brings together climbers of all levels, purely for love of the sport. I came to learn the ropes in the wild with a private lesson led by two of the brand’s rock star…

You already know that sauces are a power player when it comes to getting dinner on the table fast. But when you make them yourself, you can pack them with fruits and veg, boost flavor, and add fiber, increasing a whole host of vitamins and minerals, says Jaclyn London, RD, host of the podcast The Business of Wellness. “To make smarter—not harder—food and nutrition choices, the number one thing I recommend is to find effortless ways to incorporate more plant foods into your daily routine.” So, the WH Test Kitchen blended fresh produce into dreamy sauces you’ll want to drizzle over *everything.* Meet your new sauce squad. Edamame Spinach Puree TOTAL: 25 MIN. MAKES: 12/CUPS ½ cup raw cashews½ cup boiling waterKosher salt3 cups baby spinach½ cup shelled frozen edamame, thawed½ cup…

Around the globe, approximately 1.8 billion people menstruate every 28 days. That is a whole lot of blood (roughly 38 million gallons!) being flushed down the toilet or tossed—via pads, tampons, etc.—into a landfill each month. What if, instead, something worthwhile was done with even a fraction of that red “waste”? That was the question on the mind of Danish medical student Sara Naseri more than a decade ago, when she took an interest in preventive medicine and women’s health care. She began looking into existing research on what could be discovered through testing menstrual blood and was shocked by what she found—or, rather, by what she didn’t. At the time, the only scientific paper that came up in her search was submitted by the forensics department in New York…

USE YOUR IMAGINATION Mauss recommends closing your eyes and picturing emotions as an everyday phenomenon that slowly passes by—like rainfall or a cloud. You can’t control either in real life; they simply occur and move through your day. Similarly, “emotions just happen, and you don’t need to react to them [right away],” Mauss says. TAKE FIVE DEEP BREATHS That’s it, easy peasy. Studies show it actually helps you become more present when a negative emotion bubbles up. (Mauss stands by it too!) OPT FOR A DISTRACTION Sometimes, the only thing that will make you feel better when experiencing a negative emotion is a full-on distraction—and that can be anything from visiting a rage room to walking your dog. “It helps your mind disengage,” Mauss says. One caveat: This is a…

Despite turns as a dancer and cheerleader, Sheinelle never thought of herself as an athlete. She disliked gym class and every year—without fail—tried to beg off participating in her school’s field day. So it was a new, slightly scary challenge when, at 40, she decided to run a half-marathon. “I wanted to change the narrative in my head that I wasn’t athletic or that I couldn’t do outdoorsy things,” she says. “Finishing it was one of the most gratifying experiences of my life.” And, she thought, a singular event. That is, until she hit 45 and set an even bigger goal: 26.2 miles at the New York City Marathon. “I believe in squeezing the most we can out of life, whether by challenging ourselves, being present with family and friends,…

My 12-year-old son, Charlie, woke up well before the crack of dawn to head with me to the 5 a.m. starting line of the Wine & Dine 5K at Walt Disney World in November. And he didn’t utter a single complaint while rubbing his eyes in the corral. (I promise I didn’t force him; we went on plenty of rides at the parks later too!) In fact, he sprinted into the crowd of runners as if he’d had a full pot of coffee. You don’t need kids of your own to understand how much this morning meant to me. Core memory, implanted. Enthusiasm aside, it was what Charlie did in the race’s final quarter-mile—slowed his speedy preteen legs to a walk as he glanced back to find me, so we could…

1. Pit Protector The newest stick on the block has a gel-like texture that glides onto your underarms, delivering a dose of vitamins, including brightening niacinamide to fight discoloration (an issue for darker skin). You’ll also appreciate its heavenly scent. Dove Vitamin Care+ Coconut & Shea Deodorant, $12, at drugstores 2. Cold Comfort Wintry weather requires a richer cream—and this one answers the call, with ceramides to restore skin’s moisture barrier and peptides to soften lines. Need more proof it’s a stellar pick? It’s approved by the National Eczema Association. Alpyn Beauty Super Peptide & Ghostberry Barrier Repair Cream, $62, alpynbeauty.com 3. Smooth Move Scrubs get an elegant upgrade, thanks to SiO’s formula, which is a mix of fine mineral exfoliants, hydrating and tone-evening vitamins, and skin-firming botanicals and antioxidants. Use it on…

FULL-BODY SCULPTER LEVEL Lanston sports bra and leggings, lanstontees.com; Asics sneakers, asics.com WHY WE LOVE IT: This jack-of-all-trades exercise features a simple motion with stability, mobility, and endurance perks. What makes this row shine is the hip hinge. That position calls in the legs and glutes to stabilize you while the arms and back muscles drive the weight. You’ll feel the upper bod engage immediately, and “the longer the set, the more you will notice your legs and glutes fatiguing,” says Colette Nguyen, CPT, SoHo Strength Lab trainer (pictured). Keep these cues in mind for peak performance. STEP 1 STAND with feet wider than hips, toes pointed out. With a flat back, hinge forward at hips to grip dumbbells on floor. STEP 2 BEND and pull right elbow back and up until just…

ICE QUEEN Hold the heat! Steep these winning cold brew beans in the fridge 12 to 16 hours for a smooth, chocolaty (chilly!) beverage that’s ready by the time your alarm sounds. Coffee Project “32 Degrees” Cold Brew EVERYDAY HERO Some average joes just stand out: Tasters starred this silky, robust, and satisfying medium roast. Bonus: The pressurized canister allows for max freshness and easy storage. Illy Whole Bean Classico Coffee BEST BUZZ Feel alert with an invigorating espresso that’s delish black or with dairy. Grind, then add to an espresso machine or stovetop coffee maker. This is for you, latte stans. Stone Street Knee Buckling Espresso DARK HORSE With moderate acidity and no fruit notes, this one skips the pucker that you’ll find in many specialty coffees. Instead, the…

These days, there are as many supplements out there as songs Taylor Swift is performing on the Eras tour. (Hint: It’s a lot.) But one buzzy wellness add-on that might not be in your cabinet yet? Creatine. Follow any in-the-know trainer or fitfluencer and you’re bound to see them rave about creatine powder and its supposed energy, strength, and brainpower perks. The short of it: “Creatine is an amino acid found in skeletal muscle in the body,” says WH advisor Gabrielle Lyon, DO, author of Forever Strong: A New, Science-Based Strategy for Aging Well. While creatine exists in specific foods, like red meat and fish, many people don’t get enough from diet alone. Plus, women can benefit from supplementation since they “seem to have lower creatine stores than males,” Dr.…

A few weeks after Jasmine, a California-based pharmacist, gave birth to her daughter in the spring of 2019, she started to experience a symptom she had studied in school: anhedonia—THE LACK OF ABILITY TO FEEL PLEASURE. “I was like, Oh my gosh, that’s what this feels like,” she recalls thinking. “Nothing sparked any emotions. It just felt like everything was very empty and very numb. Nothing tasted like anything. I even remember wishing I could feel pain because it would at least remind me that I was alive. I thought, What is existence? Why am I here?” New motherhood was hard for Jasmine, as it is for many. She was sleep-deprived, struggling to breastfeed, and surrounded by moms who seemed to have it figured out. And at one point, after…

TAYLOR BISCIOTTI REPORTER AND ANCHOR FOR NFL NETWORK When I’m not on night news shifts, I love the morning. I feel a little out of sorts if I wake up later than 6:30 a.m. The first thing I do after my Alexa goes off is make a cup of coffee. I often change how I take my coffee, but my usual is with milk and Splenda. For breakfast, I’ve been on a kick of oatmeal with blueberries, but I also love an egg white and veggie sandwich. Then I sit on the couch and eat, and open my emails to see what’s going on in the world. I live close to the beach, so if I have time, I’ll take a 30-to 45-minute walk. After that, I shower. I love…

You walked 11,500 steps today, netted 30 minutes of vigorous activity, got a full eight hours of sleep last night, and feel like you’re on top of the world. That’s the magic of tracking: Innovations like the Apple Watch and Oura Ring gather data and put the findings to work, helping you optimize your life from the minute you wake up to your app-approved bedtime. And now, the tech’s coming for your skin, with a spate of programs designed to manage your routine, identify sources of irritation, and even make the most of at-home treatments. It might seem like a lot of extra work, but the information they provide “can help you understand how a new behavior fits in and whether it’s beneficial to you, which can increase your motivation,”…

In the immortal words of Elle Woods in Legally Blonde, “Exercise gives you endorphins. Endorphins make you happy.” She was right. Anyone who’s ever broken a sweat knows the power of that feel-better energy after a head-clearing run or a sweaty group fitness class. And scientific research backs this up. Seventy-eight percent of people said in a recent survey that their mental and emotional well-being was their number one reason for exercising. And in another survey, 44 percent of people rated mental health as their top health concern in 2023. Yet the conversation around utilizing physical activity as an Rx of sorts remains a complicated one, experts agree. Exercise is often more accessible and affordable than traditional treatment methods, so it’s no wonder that hashtags like #runningis mytherapy (which has…

No matter your fitness level, age, gym access, or crazy schedule, you deserve a workout plan that meets you where you are. That’s why Women’s Health teamed up with fitness icons Denise and Katie Austin to create the 2024 Strength Transformation Challenge—a 31-day plan that takes the guesswork out of planning workouts, offers physical wins, and lets you jump-start the year with joy. Get this: The Strength Transformation Challenge is the first time the pair has joined forces for a workout program. “We wanted to build a challenge that combines our unique workout styles and energies but also feels accessible, scalable, and fun for anyone,” says Katie. “Everyone can do this program,” Denise adds. Over the next month, you’ll strengthen your body from head to toe—we’re talking rock-solid glutes, strong…

Halibut With Citrus Endive Salad TOTAL: 30 MIN. SERVES: 4 1 medium grapefruit1 Cara Cara orange3 Tbsp white wine vinegar2½ Tbsp olive oil, divided½ tsp honeyKosher salt and pepper2 medium shallots, finely chopped4 5-oz skinless fillets halibut3 small heads endive (combo of red and green), leaves separated1 head fennel, cored and very thinly sliced½ cup mint leaves, roughly chopped, plus whole mint leaves for serving1 small avocado, sliced½ cup shelled, roasted pistachios, chopped 1. Grate 2 tsp zest from grapefruit into large bowl. Cut tops and bottoms off grapefruit and orange, cut peel and pith away, then cut segments from between membranes and transfer to plate. Squeeze 11/Tbsp juice from remaining membranes into bowl with zest; add vinegar, 11/Tbsp oil, honey, and 1/tsp each salt and pepper and whisk to…

When digital creator Heaven Marley went through her first big breakup last year, she wasn’t sure how to process it. “I’m the kind of person who bottles up my feelings and just acts okay,” she says. “I didn’t have any closure.” Her best friend noticed her struggling and had an idea. “We ended up in a rage room,” says the 20-year-old student. The women visited an “aggression arena,” or a place with rooms full of materials you can break for a fee. Some were filled with dishes, while another included a car you could destroy. Marley started breaking glasses, then leveled up to the car room. After the experience? Relief. “I felt so much lighter,” she says. Now, you don’t have to destroy a vehicle to net a satisfying emotional…