Innholdsfortegnelse for March/April 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 Evidence-based fitness coach and certified sports nutritionist; author…

BRITTANY SPENCER, 35 / @bounced.back.britt “I call Maya Evans [left] my ‘swolemate.’ She came into my life during a tough season; I was confused and borderline depressed. But from our first interaction, I knew it was a safe space. We make mental health check-ins a priority, and our conversations always leave me feeling empowered and encouraged. Maya constantly reminds me not to settle or allow my fears to keep me from dreaming big.” NELLIE BARNETT, 30 / @nellbellsfitness “I remember walking into Kailey Rowan’s office at her gym, North County Fitness & Performance in Vista, California, to discuss my fitness goals. Kailey [left] fostered an inclusive community at NCFP where members were, and still are, excited to go to the gym! I fell in love with fitness and now have…

Imagine a treatment that allows you to strength train your strands, fortifying them from the inside out in the same way that lifting weights builds muscle. It’s not magic; it’s called bond building—and you can add products featuring this new technology to your shopping cart right now. Just as the term suggests, these masks, pre-shampoos, and serums are designed to improve your hair’s overall toughness and manageability by repairing broken bonds deep inside each strand—connections that hold hair together but can become compromised by color, chemical straighteners, or heat styling. Once available only as professional salon services, bond-building products are popping up everywhere, powered by consumers who are “becoming more concerned about their hair health” rather than just the style, says Beth Labrecque, a product development scientist with Dove Hair,…

On the surface, running is incredibly simple: With a pair of sneakers and a dash of motivation, you can participate pretty much anywhere, anytime. But look under the hood (or, ahem, on the Internet), and the universal sport gets more complicated. Couch-to-10-K plans and recovery tech abound, but deciding where to start, how to up your mileage and/or pace, and who to follow for inspo can be overwhelming. And the gear! Even the main essential—shoes—has become complex. We haven’t even mentioned nutrition yet. Remember this, though: Innovation and excitement in the field are wonderful things—and we are in a season of them. More than a fifth of runners said they run more often now than prepandemic, in part thanks to the no-equipment, go-at-your-own-pace nature of this form of exercise, per…

Do you swear by chamomile tea to get quality shut-eye? Love yerba mate for those moments when you need a strong jolt? Or maybe you’re just curious about the 3,000-plus varieties of tea out there.… Let’s start with the basics. All varieties of tea (black, green, white, oolong) come from the leaves of the Camellia sinensis plant. What determines the color is how long the leaves are exposed to air—i.e., oxidized. The longer the time, the darker and more robust the tea. Most white and green teas are unoxidized, oolong is semi-oxidized, and black is the most oxidized. Pretty straightforward! “Herbal tea,” however, is kind of a misnomer. They’re not “true” teas because they don’t come from the Camellia sinensis plant. We could take a cue from the French and…

When you hear the words fiber powder, what springs to mind? Is it an orange carton perched on your grandmother’s kitchen counter? Or a TV commercial featuring a hand stirring a chalky substance into a glass of water? Maybe it’s simply a hushed voice whispering “constipation.” It’s safe to say no one has ever accused fiber powder of having a sexy reputation. Indeed, while stars like Jennifer Aniston and Venus Williams hawk their favorite protein powders, few celebrities line up to endorse supplements that help them poop. But maybe they should—and maybe they will soon. Thanks to the rise of plantbased diets and trendy fiber supps (like psyllium husk, which has been linked to weight loss) and the destigmatizing of gut issues, with help from social media (hello, #HotGirlsHaveIBS), there’s…

When Devin Propeck-Silva, a 38-year-old business owner in Portland, Oregon, meets someone new, the introductions follow the same script. “After they find out I’m married, they ask how many kids I have. (I don’t have any.) Then they ask when we’re planning to have kids. (We’re not.)” That’s when the vibe shifts, and Propeck-Silva tries to fill the silence by reassuring the person that she and husband Matt love kids (they’re a proud aunt and uncle!) despite not wanting their own children. “I feel I have to explain my decision and clarify that I’m not a monster,” she says. For those who are child-free by choice, confused and critical responses are nothing new. In 1974, Marcia Drut-Davis, a 34-year-old substitute teacher, experienced this on a whole new level when she…

Roasted Veg Salad TOTAL: 35 MIN. SERVES: 4 1 lb small brussels sprouts, trimmed and halved3 Tbsp olive oil, divided¼ tsp hot paprika Kosher salt and pepper2 medium sweet potatoes (8 to 9 oz each), cut lengthwise into 1-in. wedges, then halved crosswise (if potatoes are long, cut into thirds)1 Tbsp pure maple syrup1 tsp sriracha¼ cup tahini, stirred3 Tbsp fresh lemon juice, divided1 5-oz container baby spinach and arugula mix1½ cups cooked lentils2 oz fresh goat cheese, crumbled (about ⅓cup)2 Tbsp sunflower seeds, toasted2 Tbsp pepitas, toasted 1. Heat oven to 425°F. On large rimmed baking sheet, toss brussels sprouts with 1 Tbsp oil, hot paprika, and ¼ tsp each salt and pepper; arrange cut sides down. On another rimmed baking sheet, toss sweet potatoes with 1 Tbsp oil…

AIM FOR 25–30 GRAMS OF HEALTHY PROTEIN AT EACH MEAL Chicken breast, fish, lean beef and pork, tofu, tempeh, and quinoa are loaded with amino acids, the building blocks of skin’s proteins. EAT PLENTY OF ANTIOXIDANT-RICH PRODUCE Fruits and veggies help skin ward off free radical–induced damage to your proteins. So do nuts and seeds, cacao, green tea, and extra-virgin olive oil. CURB SWEETS AND REFINED CARBS They trigger advanced glycation end products (AGEs), harmful molecules that break down collagen, elastin, and other skin proteins. TRY TO REDUCE STRESS Cortisol, our body’s stress hormone, damages skin’s proteome, weakening its functions and speeding up skin aging.…

How often do you think about the health of your bones? To be honest, I rarely did until learning about this offering. FYI: You reach peak bone mass in your early 20s, and it starts to decline by your early 40s, according to Osteoporosis International. That is, unless you purposefully do something about it. Enter OsteoStrong, a skeletal-strengthening health center with locations around the world. Here’s how it works: Osteo-Strong uses four pieces of proprietary equipment (picture typical weight machines but without the plate stacks—the equipment uses only your body weight) that load the bones in specific ways and apply targeted forces on the skeleton. This stimulates bone growth as well as strength gain, which can improve posture, agility, and balance. Each machine focuses on different areas of the body…

Roasted Cabbage and Tofu With Walnut Miso Sauce TOTAL: 30 MIN. SERVES: 4 1 Tbsp plus 4 tsp olive oil, divided1 14-oz pkg. extra-firm tofu, drained and patted dry1 small red cabbage (about 1½ lbs), cut into 12 wedges, core intact (each about 1¼ in. thick)Kosher salt and pepper1 clove garlic, grated2 Tbsp red miso2 tsp honey1 tsp rice vinegar¼ cup unsweetened pear juice or nectar, warmed (we used Ceres)¾ cup roasted walnuts, roughly chopped4 scallions, thinly sliced 1. Arrange racks in upper and lower thirds of oven and heat oven to 475°F. Brush 2 rimmed baking sheets each with 2 tsp oil. Cut tofu into 4 wedges along both diagonals, then stand each wedge on its side and cut in half lengthwise to yield 8 triangles. Pat both sides…

While Dr. Nazareth says supplementing with fiber powder daily is safe, start with a slightly lower-than-recommended dose and gradually increase it to avoid digestive issues. Be sure to check the label for ingredients you don’t want, like added sugar, and if you’re on any medications, get your doc’s okay first to prevent any possible adverse interactions. Three fiber origin stories: Psyllium Husk This has been dubbed a potential “alternative” to the drug Ozempic. (Such comparisons are overblown, though fiber does promote satiety.) Psyllium husk is derived from the seeds of the Plantago ovata plant. “If you mix it in water, it forms a gel-like substance as it absorbs,” says Dr. Nazareth. That substance is what helps move things through the digestive tract, alleviating constipation. Potato Starch Yes, the humble spud…

SIMPLY NAVIGATING life—careers, relationships, kids, etc.—can be overwhelming. Toss in health issues and things get exponentially harder: An unexpected diagnosis that affects you physically and mentally can throw a major wrench into your world. In spite of this, some people find strength in themselves they never imagined they had. They tap into their resilience to vault over obstacles and manage to pull off incredible physical feats. WH wanted to know what made individuals like this tick, and how they found that grit and drive to press on. So we talked to six women who push us to question our perception of what healthy looks like—and who act as a source of inspo to go after big goals, no matter what you’re going through. “EVERYTHING WE EXPERIENCE IN LIFE—GOOD, BAD, OR…

When you hear the words quality protein, you likely think of hard-boiled eggs, flaked tuna, or a heaping scoop of whey powder. (And probably not your skin-care products!) But as the most plentiful substance in our bodies after water, proteins are, in fact, the building blocks of skin. Every function of your outermost layer relies on them, but surprisingly little is understood about how this vast network, known as the skin proteome, functions as a whole. Experts have a grasp on the biggies, like collagen and elastin, but there are thousands of other such proteins whose job remains unclear. That’s starting to change. Thanks to new research technology, scientists are learning more about the less-well-known proteins of this proteome and the role they play in skin aging and disease. And…

If I had a choice, I don’t think I’d be a morning person. But my wife, Marta, and I are definitely morning people because we have a 2-year-old, Ruby, and an infant, Theo—they’re up, so we have to be up. Ruby wakes around 7 a.m., so we have a sprint of an hour to get her ready. I take out my night guard, wash my face with CeraVe, and do skin care. I put on my workout clothes so that once I eat, I can just go. One of us will get Ruby dressed while the other makes her breakfast, then it’s coffee time (I take mine black). Ruby has to be at school by 8:30, and we’re sprinting out the door to walk her there. When I come back,…

Before On our honeymoon in Cabo, Mexico, 16 years ago, my husband, Matt, and I rented surfboards. Miraculously, despite receiving no coaching from the overwhelmed guides overseeing a crowd of tourists, including us, we both managed to get up… and then crashed directly into each other, like cartoon characters. Romantic! Last spring, in Bali for a long-anticipated vacation, we were determined to try again. This time we had a lot more support: retired pro surfer Brad Gerlach, who led the retreat at Uluwatu Surf Villas, a gorgeous destination nestled atop the beachfront cliffs in this year-round surf hot spot. Rather than heading straight to the beach, Brad had the trip’s guests—five journalists, plus Matt—on the floor of the hotel’s Beach Deck, acting out the motions we’d employ while approaching a…

“A sanitizer that actually makes my hands feel better after using it. And the scent: fresh and wonderful.”Brian Underwood, beauty director “This serum proactively fights off fine lines and fills in what’s already there. Bonus: It smells amazing!”Danielle Jackson, senior beauty editor 1. Clean…to a Tea Popping the top of this wash is like having an Eastern herbal medicine specialist right in your bathroom: Antioxidant-rich matcha tea protects, Japanese mugwort nourishes the way ceramides do, and coix seed and willow bark exfoliate to refine skin. Tatcha The Matcha Cleanse, $40, sephora.com 2. Aroma Therapy The ancient—but suddenly trendy—mood-boosting powers of woody palo santo are on full display in this perfume, which combines it with earthy clary sage and flowery ylangylang. If that doesn’t put a smile on your face, the price sure will.…

 UPPER-BODY ACTIVATOR LEVEL WHY WE LOVE IT: This twist on a classic bodyweight move blasts the upper-body muscles: chest, triceps, core, etc. “Work explosiveness and speed by focusing on the powerful push upward,” says Ladder app coach Lauren Kanski, CPT, a WH advisor. Here’s how to drop it like it’s hot…the right way. STEP 1 ENGAGE muscles head to toe in a high plank, with palms placed wider than shoulders and toes driving into floor. STEP 2 DROP to the bottom of the pushup as fast as you can without losing posture in pelvis and core. STEP 3 PAUSE at bottom with chest hovering above floor. Then explode up to high plank by pushing the floor away and jumping hands closer together. STEP 4 REPEAT the fast drop with hands…

Do It! ⯆ Flours ⯆ Sugars ⯆ Oats ⯆ Rice ⯆ Grains ⯆ Dry beans ⯆ Protein powder Skip It! ⯆ Boxes of pasta ⯆ Boxed sides ⯆ Tinned fish ⯆ Mac and cheese ⯆ Dried fruit ⯆ Croutons ⯆ Bags of chips *A good rule of thumb is to forgo decanting anything you switch up often or use all at once. Product Placement Consider this your treasure-stashing map so you can find everything later. ORGANIZE ACCORDINGLY Pretend your pantry is a grocery store: You want to easily navigate the “aisles” and find what you need stat. Group goods by category—baking ingredients, canned produce, beans, pastas, grains, tinned proteins, sauces, you name it. Next up, sort each subsection alphabetically. UNPACK LIKE A PRO Supermarkets follow the first in, first out…

I’m noticing more friends flossing lately. But it’s not a surge in dental hygiene—instead, it’s a way to improve nerve health and move freely. Nerve flossing (or gliding) is a stretching technique that’s easily done on your own and is said to relieve a host of symptoms. How it works: Nerves get compressed by surrounding tissue—creating sensations like pain, numbness, or tingling—and nerve flossing is a way to free and get them moving, says Shannon Leggett, a New York City–based physical therapist. “Think of it like a dynamic stretch for the nerve,” she adds. Essentially, you’re carefully and mindfully moving the joints around the target nerve. (In practice, it looks a lot like stretching, but with even slower and more specific movements.) Ahead, physical therapists on mobilizing your nervous system…

1 TRANSITION FROM GOAL TO PROCESS ORIENTATION Sure, winning medals and setting PRs are worth shooting for, but remember how the activity itself is enjoyable, and what about it makes you happy regardless of performance outcomes. PUT IT INTO PRACTICE While training, pay attention to how your body feels in the moment. For example, if you’re a swimmer, maybe you remember being a kid and experiencing joy in the water. Tell yourself statements like “I love moving my body like this,” and hold on to those in the-moment emotions as the reward. 2 REFRAME REST FYI: Restismedicinal, and also productive. “We are so opposed to rest in this culture, and that mindset does us no favors,” says Virant. This is key on those days when your body is dragging or…

1 Science Project Backed by five peer-reviewed studies, No7’s Future Renew line contains a novel peptide blend that spurs skin’s natural repair process. No7 Future Renew Damage Reversal Night Cream, $40, us.no7beauty.com 2 Protection Plus This sunscreen shields skin from UV damage and has a peptide blend that clears away compromised collagen and elastin. Alastin SilkShield All Mineral Sunscreen SPF 30, $62, alastin.com 3 Blood Work Exosomes derived from human platelet cells (a hot new technology) deliver growth factors that help to bolster your proteome. Plated Skin Science Daily Serum, $267, platedskinscience.com 4 With the Grain Formulated with an epidermal growth factor derived from barley, this serum supports skin’s natural production of firming collagen. Bioeffect EGF Serum, $175, bioeffect.com 5 On Target Retinol is a proven collagen booster. Here, it’s encapsulated in bioidentical lipids…

BROADWAY ACTOR Krystal Joy Brown The Merrily We Roll Along star took her first sip of alcohol at the age of 12. She remembers it tasting “horrible” but enjoying the pleasantly numb feeling it gave her. As a teen, she and her friends would sneak wine and beer into basement parties. By the time Krystal became a working actor, in her 20s, drinking just seemed part and parcel of the industry. “We celebrated with alcohol; we commiserated with alcohol,” she says. But when Krystal moved from New York to L.A. in the mid-2010s and struggled to make the leap from stage to screen, she found herself relying on the substance more and more as a coping mechanism. After one particularly rough night out, Krystal woke up the following morning and…