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    93 views102 pages

    Womens Health USA 06.2021 - T

    Uploaded by

    Lenza Idiomas

    Copyright:

    © All Rights Reserved
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    of 102
    FULL A. 7 Bopy Recipes To FIT Rev YouUp ALLOFIT! Makeu That ExtraGood For You SHAY MITCHELL WH Swimsuit Guide The Life- Changing Reason To _ 4 Try Something | ae New Today ! | Breakthrough Mind-Blow ww i 4 BETTER Infused with prestige skin care ingredient ee OL MCCUE ROR Sh EES eR OR ne E ne KE } +RETINOL OLAY BODY CARE PN RSENS JUNE 2021 MAKEUP THAT’S EXTRA GOOD FOR YOU These dew makers are serious multitaskers. FULL BODY FIT Missing the hustle-and-bustle vibes of your go-to boot camp class? Bring all that energy home with this major burner. 55 THE LIFE-CHANGING REASON TO TRY SOME- THING NEW TODAY Chasing a passion or hobby might give you jitters, but here’s why experts say you should just do it. 69 MENTAL HEALTH REPORT Tests that help you streamline and ni gate treatment for mind issues. °4 SKIN FOR THE WIN Take a dive into the fresh era of swimsuits that say bye to basic and hello to sporty and stylish. (You can sweat and move in them too!) JUNE 2021 Delish recipes for more than just breakfast Womegpalth Ses Gono O04 Ta wp Matesp aha bam tamteaa eal ep st Sieg ted Rabson reser eswelycom enter n {igehna) rnstonrecom oy Syringe ant. ‘ral and mide ren ‘sStyeninwercro re ‘Seong rmtenr com 5 t 3 SECTIONS LIZ’SLETTER GADVISORS °WARMUP 2iBEAUTY&STYLE 2° FITNESS FOOD & NUTRITION 55LOVE&LIFE ©i)HEALTH 69 MIND BREAKTHROUGH 2 / WOMEN'S HEALTH JUNE 2021 After acold winter and spring in NYC, my family encoun- tered chilly : and windy conditions while visiting my (vaccinated!) in-laws in Florida. 4) women's HEALTH. °S LETTER Disappointed but determined, Thad no choice butto putonmy game faceand find non-beach- related activities to entertain us. Without pool chair toloungein, hooked my frst tennis lesson in more than two decades. The pro tookmethrough an hour offore- hands, backhands, andvolleys as Iranaround the court panting, sweat streaming down my face, smilinglikea cartoon character. Itwasawesome. Twas competitive tennis player growing up, but since #Adulting, T'vemostly neglected this former passion, Now? I'veinvestedina new racket (turns out they've changed since I was 15, ol!) and signed up for lessons, I'mrusty as heck, but what Iack in skill, Imakeup for with enthusiasm, Apply to life! Speaking of tennis, italsomakes ‘cameo in associate editor Aryelle Siclat's “Beginner Bliss," page 55. After talking to scientists, Aryelle discovered that learning anew skill as20-,30-, and 40-something cean help you reap dramatic emo- tional and mental benefits, Plus? Itimproves brain health. Fortunately, finding oy on the tennis courtisaboutasrainbows- and-unicornsas challenges come these lays. Butsilverliningscan be uncovered everywhere: The key is Jearning about parts of yourselfthat you didn't realize were there, and ‘then leveraging those discoveries allpartsof your life. The women in cour Spark Strength Discovery” feature (page 75) have experienced range of things like substance abuse, depression, burnout, and ‘more. Theeommon thread: They all found lightin the darkness and areinspiring thousands of other ‘women. Dare you not tobe moved bytheir perspectives. post-swear Low Imagine hunderbotts singing offof Tetnthis le, because that show Hlt aftarmy Rrstanais lesson since! was teenager igthanks ‘oheadpro Sal Barbaro of cll Drysdale Tennigprogram atthe Comal ameiailand Resort in Flor {ar forregting my passion or the Sport sehappy tobebackat So, coverstar Shay Mitchell's revelations (page 82) are very much ‘on point, because her post-pan- demic mission isto bringasense of curiosity, awide-eyed wonder, and ahealthy dose of patience toher workand her family. The new mom ‘opens up about dealing with body shaming; her postpartum physical, mental, and emotional roller coast- cer; and how she found strength in sweat and accountability. Ultimate ly,shesat peace with being a begin- nner who's finding her footing with the whole new motherhood thing. Tlove that, and Thope you're feeling some sparks of "Twantto,. and *Whatif tried..." inside your- selfaswell.'sbeen along, hard vyear-plus, and at WH, we're deter- ‘mined tohelpyouseekoout the good stuffthat makes you feel your very best. Sograbarracket,akettlebell, coffee witha new friend, or even a clumsy convowith astranger, Em- brace feeling new and awkward! ‘Think ofitasa personal lightning rod, powering you tobestronger, clearer, and ultimately, happier. LizPLossER EDITOR-IN-CHIEF @Glizplosser j lightweight + j fine SHAMPOO Define those spirals without weighing acer. Firat your fine curls and bring the bounce back with help from flaxseed, coconut water and a twist of citrus oil. 385mle 13FLoz pect okey UNCAP THE LOVE” Sandan tect ETERTANT BREEN ent ewonsccesonestOTOn Aue Pees ening Pome ‘ur CoE DRTON MARSA amb cover mtg ascot 08 ary SUNVERNAEA OEE Rm SSSsT5 naman om rer aaron 3 aay ah ar nr bl Sonn any Stotetdeneneme Satuensnsandestagin wocioauasengn (Sorc Beaetoes Defy hiding your period — it’s natural. Choose U by Kotex’, designed to fit your body and your mindset. Uby Kotex Tay r aa period or not, Force of Nature The best way to dominate a month's th of workouts? (And we mean afl Month of them.) Match your exercise e. The breakdovin, below. ByKristincanning graphed by DanielleDaly EASEIN GOWITHTHEFLOW _—PRIORITIZE REST. PUSH FURTHER Inthe week eading upto ‘Asyourperiod begins, ‘Thecatchtosmashing ‘The weeks after your flow? yyourperiod,focusonlight- _estrogenand progesterone _those goals: Delayed onset You'll feellike you can erlifts (think: mobility work levelsarelow,soit’s musclesoreness(D0MS)is conquer the worlds estro- with resistance bands), anidealtimetoliftheavy __alsomorelikely duringyour _genlevelsbegintorise, 50 Your hormones peakhere, ‘and goforaPR, period, perarecentreview, takeadvantage ofthat leadingto fatigue, reduced says female athlete ‘so you'll want tofocuson rmotivationand goaftera pperformancephysiologist _—_activerecovery between _goal that gets you outside Stacy T. Sims, PHO, workouts, protein intake, your comfortzone, ikea temp, soless may be more, ‘aWHadvisor. and ots of stretching. bighike orfastrun. 5 ‘That's how long before bed you should stop drinking caffeine to save yoursleep, according toareport fromthe ours Institute for Scientific information on Coffee. (in other words, if you hitthe pillow at TI p.m., you can keep sipping nuts pim.—anything to" close to bedtime can makeitharderto get Zs) Um, afternoon cofes, anyone? We do! Move over, bikers and capris: These abbreviated shorts are cute and comfy—whether you're sweat- ing in the sun or inside in sweet AC. 1.uike PRo 3" SHORTS They/re classic for reason’ This super- short pair from Nike Profsmade with Nike's famous lightweight, sweat-wicking fabric. $20 rike.com 2. SPANX BOOTY BOOST ACTIVE 4" SHORT The seulpting material in thiscult-status pair pretty much guarantees you'll be checkingout your backside after every eee These argent for ee bit andstrengthtraning but 2. TRACKSMITH LANE FIVE TIGHTS theymigh natkeepyei ‘Surprise: The five-inch shorts feature an Sea era Gar Your phous apdottevrlsyou peed \ Gpttoruliongthasings / donlongruns. $68, tracksmith.com focthose) TECHNIQUE SCHOOL All the R | Work, Half weet nhetease the Time If you've ever done yoga, you know the glory of eupersets aren'tpart pigeon pose. The hip-opening position lengthens Got rise tight muscles like hamstringsand hip flexors. Yogis fetter ete also believe it releases emotion, so go on—sighit out. rere ron By LaurenDel Turco yer nasuperset youpar ApEEPER exercise that werk opposing sere. 7 maser erring Lanes 1L.From downward dog, slide right eg A. Pointed Front Toos them back to-backbofor tak aie forward, placingrightknee behind Keepyour front 0 nga breather For example, working rightwristandrightanklebehind flexed toprotect ‘onatmsday, youd doa set of stomach f leftwrist.2.Keepingrightshinas _ yourknees. bicenscurls, asetoftriceps Sada parallelto front edge ofmataspos-_8.Uneven! extensions, andthenrest. This © Sivieandhipssquare,presstopof _fyourrighthipcan't protactichelpsyouburn are leftfootintomatand scootleftleg comfortably each the Calories, improves yourendur- back laweriaghipstofloar. inhale; floor, place a block or ance becauseyoue pausing straighten spine, resthands on knee _ blanket beneath itfor less). and makesany resis: andfoot.Exhaleandeelaxhips. _extrasupport tanceseshmoreeficent Use supersets when youreshort ontime—hello,everyone—or whenyouvanttosweat nd strengthen, LOT bad Pe Ra oe ba SU Ug fae er Seca Pian en ai PVE Pere et HELP HEAL YOUR SKIN FROM v DEBBIE, REAL PATIENT Individual results DUPIXENT. (dupilumab) Injection 200mg - 300mg — TALK TO YOUR ECZEMA SPECIALIST AND GO TO DUPIXENT.COM TO FIND OUT MORE — INDICATION DUPIXENT sa prescription medicine used to treat people aged 6 years and older with moderate- to:severe atopic dermatitis (eczema) that Is not wel controlled with prescription therapies used on the skin (topical), or who cannot use topical therapies. DUPIXENT can be used with or without topical corticosteroids It is not known if DUPIXENT is safe and effectivein children with atopic dermatitis under 6 years of age. IMPORTANT SAFETY INFORMATION Do not use if you are allergic to dupilumab or to_any of the ingredients in DUPIXENT'. Before using DUPIXENT, tell your healthcare provider about all your medical conditions, Including If you: have eye problems: have a parasitic (helminth) infection; are scheduled to receive any vaccinations. You should not receive "lve vaccine" if youare treated with DUPIXENT, fre pregnantor plano become pregnant itis not known viether DUPIXENT willermyour unborn baby. There isapregnancy exposure registry for women who take DUPIXENT during pregnancy tocollectinformation about the health of you and your baby. Your healthcare provider can enroll youor youmay enroll ourself To et more information about the repstry call 1-877-311-8972 or go to https://mothertobaby.org/ongoing- study/dupixent/ are breastfeeding or plan to breastfeed. leisnot known whether DUPIXENT. asses into your breast milk. Tell your healthcare provider about all the medicines you take, including prescription ‘and over-the-counter medicines, vitamins and herbal supplements. Especially tell your healthcare provider if you are taking oral, topical or inhaled corticosteroid ‘medicines orif you have atopic dermatitis and asthma and use an asthma medicine. De not ‘change or stop your corticosteroid medicine oF ‘other asthma medicine without talking ta your healthcare provide. Thismaycausecthersymptoms. that were controlled by the corticosteroid ‘medicine or other asthma medicine tocomeback. DUPIKENT can cause serious side effects, including: Allergic reactions (hypersensitivity), including severe reaction known az anaphylaxis. Stop Using DUPIXENT andtell ourhealthcare provider ‘or get emergency help right away f you get any ‘ofthe folowing symptoms: breathing problems, fever, general feeling, swollen lymph nodes, sivelling ofthe face, mouth and tongue, hives, itching, fainting dizziness, feeling lightheaded (low blood pressure}. joint pain, or skin rash Eye problems. Tell our healthcare provider you have any new or worsening eye problems, Including eye pain or changes in vision ‘The most common side effects in patients with atopic dermatitis include injection site reactions, eye and eyelid inflammation, including redness, swelling, and itching and cold sores Jn your mouth ar on your lip, Tell your healthcare provider if you have any side effect that bothers you or that does not go ‘away These are not all the possible side effects (of DUPIXENT. Call your doctor for medical advice about side effects. You are encouraged to report negative side effects of prescription drugs to the FDA, Visit wow fda gov/medsatch, fof call 1-200-FDA-1088, Use DUPIXENT exactly as prescribed ‘Your healthcare provider willtellyouhow much DUPIXENT to inject and how often to inject it, DUPIXENT is an injection given under the skin{subcutaneousinjection) four healthcare provider decides that you oracaregivercan give DUPIXENT injections, you or your caregiver should receive training on the right way to ‘prepare andinject DUPIXENT.Donet ty toiniect DUPIXENT until you have been shown the right way by your healthcare provider. In children 12 years of age and older, its recommended that DUPIXENT be administered by of under supervision ofan adult. In children younger than 12 years of age, DUPIXENT should be given bya caregiver. Please see Brief Summary on next pat SANOFI GENZYME REGENERON © 2021 Sanofi and Regeneron Pharmaceutical, Inc. All Rights Reserved. DUP.21.02.0134 SU NA atc ea ole UOC eel Va LS AECL CRD kL) Saas ee eget cae eee a pees Sees Pee ote SNe ease ae ee 13,000. Additonal terms and conditions apply Brief Summary of Important Patient Information about DUPIXENT® (dupilumab) Rx Only (DU-pix’-ent) injection, for subcutaneous use Wats DUPIXENT? + DUPUENT is a rescripton medicine used ~ to eat pope aged 6 yar and older wth moderate seer tpi dermais (ecze) that sno wel corre wih rescipton therapies used onthe skin (oie, or who cannot use opie heaps. OLPDENT can be wed wth or ‘witout pica cortcostrs * DUPUENT woxs by blocking to proteins that contbute toa ype of inflammation tat plays a major olen atopic eras. it isnot now fDUPOENT sexe and eect in cidrn wth atop darmatils unde 6 years fae. Wo should not use DUPIXENT? ‘Do not use DUPIXENT you are alec to upma oo ay ofthe ingests In DUPDENT. See the end of is summary of formation for a complete Is of Ingroints in OUPUENT, What should tell my healthcare provider before using DUPIXENT? ‘Before using DUPIXENT, tl your healthcare provider about al your ‘medical conditions, including if you: have eye problems havea parastc ein) infection are schadled to receive any vaccinations. You should not rece ave vaccine you are treated wt OUPOENT. +a pregnant er pln to become pegrat not oan wheter DUPHENT wi ta your wir baby. ~ Pregnancy Exposure Registry. There pregnancy exposure reqs for women wo take DUPRENT during pregnancy. The purpose of his els is ‘ocolctinfmatonabaut the teat of you ad your bay. You heaticare rover can enol youn tis regs. You may a0 enol yous er get ‘moe iformaton abut the regis by cang 1 877 311-8972 or going to hipster or/ongeng-studydupeet + ar bresteeing or panto breasted. Is not known whether DUPRENT pasos into your east ik Tel your heath provider about al ofthe mene you take incudng resciton and ae-he-ountr mecnes, vans, and herbal supplements, Especial tel your healthcare provider it you: + a taking of opie oiled corns medicines ‘have stopcdormatts and asta and uso an asta medicine Do net change 0 sto your crioostid medicine or ater asta medicine vithouttkng to your eaticae rode. This may cause otter sympions ‘hat were contd byte crcastroé medicine rahe astima medicine tmoome ack How should I use OUPIKENT? * See the detailed “Instructions for Use" that comes with DUPIXENT for information on how to prepare and inject DUPIXENT and how to properly ‘store and throw away (dispose of used DUPLXENT pre-filed syringes nd refilled pons. + Use DUPDENT exact as prescribed by your heathcae provi. © Your heaticare provider il tel you ow much UPDENT to injec endhow often toinect ‘+ DUPLENT comes as a single-dose pr-fidsyringe with neal hi or a a rei pen + DUPLENT is given as an nection under the skin (uocutzneous inet. * your eathcare provider decides tat you ra creer can ge te injections «of DUPONT, you or your career shuld ecele traning on he at way 0 prepare and ict DUPIKENT. Do natty jet DUPENT unt you ave been haw he ight way by your heahcare provide n chile 12 years of age nd ‘der, recommended tht DUPHENT be administered by or unde superson of an adult a chile younger han 12 years of age, DUPDEMT shold be gen by a caregiver + Ityour dose schedule is every other week and you miss a dose of DDUPEXENT: Give the DUPMENT injection win 7 days rom te miso dose, then contiue wih your orginal schedule the missed dose is ot gen within 7 days, wat unt he net scheduled dose to gie your DUPDENT jection. “= Mtyour dose schedule is every 4 weeks and you miss a dose of DDUPDXENT: ie the DUPIENT injection win days rom te mss dose, then coniue wth your ovina schedule. the missed dose is ot gen within 7 days, tart new every 4 week dose schedule rom the time you remember to ake your DUPXENTinjecton, ‘Mf you ict more DUPKENT tan prescribed, cal you heaticare prover int aay. ‘Your heathare provider may prescribe cher medicines o use with DUPUENT Use te ater prescted medicines exact as yur heatcareprviter tls yout What are the possible side effects of DUPIXENT? DDUPIXENT can cause serious side efets, including ‘+ Allergic reactions (hypersensitivity), including a severe rection known ‘as anaphyfanis. Sop using DUPUENT an al your neacare prover ox get emergency hep ht aay it you gta of te folowing symptoms: breathing problems, fever, general eling,swalenhrmph nes, swing ofthe face mouth nd tongue, tes, ching, ating, zines, eling Iinhtheaded fow tac press} ont pana shin ash, ‘+ Eye problems. Tet your baticare provider you nave ary naw oF worsening fee robes, ncn eye pan or changesin von, ‘The most common side effects of DUPIKENT in patents with atopic derma ineude: jection ste reactions, ean eel inna nclsing redness, sweling and itching, nd cad sores in you mouth oon yours. The otevng atonal se ete have been pote wth DUPDENT facial rash or reess. Tel your healicar provider you have ry side ef hat bthers you o that es nat oo aay These are not afte posse side effets of LENT. Cal your data for nica atin abet side eects. Youmay opr side ees FDA. ‘es wa. gwen, or al 1-800-DA-1088, General information about the safe and effective use of DUPIXENT. Nevins are sometimes pests for purposes other han thas sted ina Paton infomation laf, Oo not use DUPONT or a conan fr which twas preserved. Dont give OUPYENT tater people, even they have the same symtoms that you hae. may har them Tiss bret summary ofthe mst important infomation about DUPDENT for thisuse. you woulike moe information, tak wit your hata poids, ‘You can ask your garmacist or healnare provider for more information atout DUPIYENT thats writen fo heatncae professionals Fer mare eration about POINT. to ww DUPHENTeom or call 1-244-DUPBENT (1-844-287-4996) ‘What are the ingredients in DUPIKENT? ‘Active ingredient: dupiunat Inactive ingredients: in ttt, List, soa 8, sodium acetate, sree, and wal or njecton Narufactrs by: Regeneron Pharmaceuticals, nc Tanyfonn, NY 10581 US. License # 1760; Marketer by saoi-avetis US. LLC, Bragenater, NI (06807) and Rageeren Pharmaceutical, ne. Tarytown, NY 10531) DDUPHENT® is roistred rataark of Sant itectnology 1 ©2021 RoganeronPharmacetal, snot vents U.S, LLC Al igh reseed. Issue Date January 2021 up2t.03.0281 HEALTH HERO I’sa nutritional rock ‘star: Matchals| ultra high in antioxi- dants and boasts anti-nflammatory properties, too, nnomatterhow you consume Green Machine Apotent powder made from i green tea leaves, Japanese matchais areal stunner in sips and snacks. TEAIS TOPS form, the powder ‘suhishedth ey big water Tocrestea vant ; freendnkwtha - rch earthy avo. CHAMP CHOM Notjust for lattes: Sprinkle matcha powder ontoalmost any food. Start withthis pop ‘cor recipe from Good House- ‘koeping's Easy MealPrep,a book fromWH'ssister pub. Easy isanunderstatement! Inalarge bowl, whisk together 1 Thsp confectioners’ sugar and2 tsp matcha powder. Add Scupsair-popped popcorn No JITTERS and toss until evenly coated. HERE Matchaoffersa small kick ofeaf- feine, which means itsike thelittle- sibling version of yourgo-tojavajolt. $0 MAJOR = Matcha holds huge be importancein Japanese tea ceremonies, which » respect, purity,and jee a tranquility. That’s Bananas Ifyou haven’t checked out banana blossor time. Used in Southeast ian recipes asa staple veg, they're alsoa grec n sub for fish (believe it!). The tight heart is harvested from the end of a banana bunch and hasa flaky texture, like a legit fillet. Buy canned or vacuum-packed segments ata grocery store or an Asian market. (One to try: Upton's Naturals Banana Blossom in Brine, $4, uptonsnaturals.com.) Any red, stir-fried, or sau- téed!), you'll get calcium, fib rding toa study int ternational Journal of Scientific Development and Research. —Becca Miller - Inits most traction- The Shelves , Are Bursting With Matcha Goods. A Few Faves: zach a z08 WILDFLOWER WiTH MATCHA RAW HONEY Alitlescoopofthissweet- ‘energoesalong ay on ‘toast, ntea, or over fut. $20, zichandz0e.co Lasro Foons mar- CHA ALMOND BUTTER ‘Addnuttinessto yogurt or waffles witha drzale ofthe three-ngrednt spread, $13, astofoods com » Ns wre compantés cocotat MATCHAGREEN TEAWNITE CHOCOLATE BAR Wirap up yourbusy day wth atrangl ofthis uxe- looking chocolate. Mmm, $10, compartes.com wis couummisr a- “Youhave alot more power Cl KEESHA, JEAN-BAPTISTE. HREXEC, MOM OF ‘Two, OPEN BOOK Keesha'sindeep withayeariongmindand body reboot~andshe's ‘sharingallof he highs andlowsalongthevay. ike egpings and sneakers, rik com thleta shirt, athieta ‘com: APMMonaco earings ‘an rings, apm.me Confession time: Adaily cocktailis ‘one ofthe things that helped me cope withstress and offered an escape ‘when the days blurred together. But I had a recent wake-up call when my therapisthelped me understand how my body responds toaleohol: dehy ration, inflammation, and changes inbrain chemistry. Um, all wanted todowastake the edge off! My jour- ney to better health originally start- ced because I nolonger recognized rmyself—physically, spiritually, or ‘emotionally. Ive pent timegetting underneath the surface; I'mnot the person I was 10 years ago oreven 18 ‘monthsago. Butaleohol was one fac- tor that let mekeep hiding behind the old facade. So as we're reintegrat- ing back into life, 'veworked tobe more conscious ofthe structure need for balance. These practices, alongwith mindful eating, are ‘now nonnegotiablesin my daily schedule: movement (20 minutes ofphysical activity), meditation (5 to 10 minutesin the am, toset intentions), meaningful ‘engagement (connecting with someone in conversation), and musie (theultimate balm for the soul,andan escape). The 4Ms,as my therapist eallsthem, enablemeto identify triggers for turning toaleo- hholand to replace that desire with something more beneficial. Finally ‘admitting what 'm facing while tapping into tools to deal with itis so liberating, Taccept my imperfections forwhat theyare, but don'tstand forthem. Thealeohol struggleis real, butitwillnot define me. Tm peeling, back (and replacing) mylayers, one habitatatime. 99 than you think: Changing Spaces You know that awkward feeling when you're ina group setting and it seemslike you're theodd one out? That feeling sjust tiny (and we mean teeny-tiny) hint of what the LGBTQIA+ community experiences when tryingto access care in traditional health-care settings, says Yarién Gonzalez, a patient navigation coordinatorat NYC's LGBT Community Center. Inclusive health-care options, on the other hand, can provide the comfort level necessary to be honest with physicians about how needs can best be met. “These spacesallow us the dignity ofliving our truths," says Gonzalez. And these resources help make that possible: Ze By JasmineGomez Illustratedby Monique Wray Jie Lovethe virtual life? Checkout Folx Health (folshealth.com),an all-digital health-care provider that exclusively Prefer to see someonein person? treats LGBTQIA+ patients by providing services » Find an LGBT health clinic usingthe CDC's like hormone delivery (and coming soon: at-home directory organized by state (ede gov/lgbt ‘STYSTD testing). Also, the recently taunched health/health-services htm), orcheckoutthe Folx Library is acontent hub written by clini “Resources” section at glm.org (thesitefor ‘cians for people looking for answers aboutqueer Health Professionals Advancing LGBTQ Equal and trans health, ty) to find adoc who providesinclusive services. All the Menopause Questions You Never Knew You Had, Answered sone-star Yelpreview (she 462Symptomonset. Hot lashesin JG: Mynumberonerecommenda- CERTAIN GROUPS OF WOMEN? Jasscolnhermenbebk. yourdOscouldbeasignthatit's tion:Quitsmoking, fyouhaven't JG: We'relearningthatadverse SheMenopause anfeste). begun,yetthere’samyththatyou already. Thehabitisassociated __chlchoodexperiences Butitsncttheconditonte, won'teelanythinguntlactual—_withanearleragecfmenopause, _lsingaparen,cantrggera Sclitharmertetierstng. Menopause, whichis aroundayear yas muchasi0(Dyears. You'l stress response that impacts the eae afteryourlastperiod.fyoudont alsobeneftfromdoublingdown _brainandthe endocrine system thereof aboutit Many __‘eallewhat’shappering unt on postive activites Uke exercise. Mlomondontknowubatto youreiniyyoureforcedtomake _ Youose muscle faster than usual xpectuhen they're done decisions ke HRT during the menopausal transition, oike depres. ting. She'sona sothemoreyouhavetostartwith, sion. ut! When docs screen for missiontochangethet. comingup with thebetterofyoullbe. Already thesefactorsthelps with peace ° yourwaterbreaks—notideal) _sweatoften? Awesome: eepitup. of mindand an accurate diagnosis. Tindsay Geller ‘Sowhat the heck Invest in Yourself ey bonds, mutual funds, and DIVING INTO THE STOCK MARKET SEEM TOO RISKY? BEEN THERE! cexchangectraded funds. WE SUMITUP SO YOU CAN FLEX YOUR MONEY MUSCLES. Sete starting witha mutual fun ByKristinCanning Photographedby Danielle Daly ‘orexchange-tradedund ‘You might not thinkofinvesting as ier tai a nea aloe something youdo or your health, Se theyallowyoutodiversity Dbuttrst: Taking stepsto reach your pe pein ar i financial goals can inspire major How much doyou lesa bnciat stociand Confidence andempoweryoutomake really needtostart? pon aoe A decisions youmightnot otherwise ‘Thereare investment op- He pan ha hhavebeenabletepursue,kechoos- tian you canbuy into with pepo tomy ingajob basedon passion, sayingyes___only afew hundred dollars. pores aoe a toabigmove,orstartinga amily. But beforeyou jumpin, it’s pre ic eiwen youriivesty However,iftheideaofinvestingkinda _goodideatohavethreeto > eat eae freaks youout,yourenotalone.“This __sixmonthsofemergency. ee industry has framed itself as being funds enough for housing, » eaten er ee tiaea ‘morecomplicated thanitactualyis.” utilities, car payments, and ee oe SaysSaraGelsheimer,CFP,aserior food) set aside. Then aim Wealth manager atPlancorpandcre- for 15020 percent of your atorof nspireHer, an iitativethat paycheck tobe split be- offers financial advicetowemen.“But__‘tweena 401k) (with enough youTrecapableofgettingintothemar oi ketand growingyourmoney.”Ready? pany match) and aRoth ortracitional RA. ) geico.com | 1-800-947-AUTO | Local Office POWER THROUGH Theidea ofalitterisk gotyou sweaty? Feelings ‘offear andnervousness ‘generally rise with age. But no worries—you can channel thasevibesinto something positive WOMEN'S HEALTH / 55 During my first tennis lesson, at age 25, shut my eyes and used my racket as ashield from the ‘ball. By the second session, I'd improved my follow-through a bit, remembering to pivot my body with each swing, though I still sent the ball soaring, sometimes over the court's enclosure and onto the nearby street. By the third, I realized tennis wasn't my strong suit and probably never would be. The thing is, I don’t really care. While the 11-year-old one court over sends the ball volleying to her tennis pro with ease, Im con- tent simply being a beginner agai Tiladmitthisperspetiveis anew one, bora of necessity and boredom. Recently, like many people, [had to confront the reality that other than helping crowda restaurant and dancing at the occasional concert, I was short on pastimes. Astark difference from my younger years, when adding a new activity to the rotation was like a badge of honor and my schedule was overrun with sports and language lessons. ‘This gap between the glory ofnewbielife and adultingis not entirely my faut. We're Conditioned thinkthat by ‘our 20s, weshould be prion- tizingthe skills that most benefitus professionally whichenders everything elseextra, accordingto ‘Sharon M. Ravitch, PRD, a professor of practiceat the Graduate School of Educa tlonatthe University of Pennsylvania This, she says, saproduct of rind culture."Inother words, when wejointheworkforce, ‘our identities are rooted in what we dofor living. Sud- denly,longhours and skp- pinglunch fora last-minute meetingisequated with success. Asa result, making time to learn simply forthe personal rewardit brings is ‘devalued, overshadowed by packed work schedules, parentingresponsiiltes, ‘and telike, But there’samentalele- mento thistoo. "As we get older, webecome more ‘aversetouncertainty,” says Rebecca€. Martin, PO, postdoctoral researcher in ‘the Hartley Lab at New York University who investigates howloarningchangesfrom childhood to adulthood. ‘Once the prefrontal cortex the partofthe brain respon- siolefor goal-oriented behavior, working memory, andfiteringinformation— hasfully developed, by aroundage 7, adultsare Uikelytoavoid any input the brain doesn't consider essential including new skills. However, is stil (ery much) worth indulging inthe extracuricularsin ‘ur 208 and far beyondsit justtakes abit more brain power and thought. Much like how working ‘outups your physical strength, exercising your mind reinforces connec- tlonsthat haven't been utilzedas often. And that pays off by allowing youto cevolve.“When we form new habits, we're takingon not justthe ski, but the pro: cess," saysRavitch. Soby choosingto becomea learner, see, yourebullding solF-trustandself-esteem, ‘Working to master some ‘thing fresh even helps stall conditions such as memory loss, says Martin, With better days ahead, post-traumatic growth— \Whichis when peoplere- Imagine who they are and reshape theirfuturesina positive way following adversity—islikelytodrive many of sto domore of what makesus happy. And sure, tappinginto your bold Inner chil wil take prac tice, but lke anythingelse, these experts promise, the more youdoit, the better yyou'be (andfeel) loveglife Get Physical Does the skill you want to tackle call for break- inga sweat? These tips will keep you going. Identify Your Whys » Beinga beginner s beneficial forall the aforemen- tioned reasons, butt’ your personal driving forees that wll keep you committed. Stake not ofyour motivation by reflectingon your past, present, and future, says Ravitch Write down why you've always ‘wanted tolearn ballet and what held you back fom enrolling ina dassbefore now. fitsyour ag noteit, Next list what valuet will bring to yourlif ‘Alone time? Better posture? Writeit down, Lastly, notehow you imagine itwillshapeyour future self ‘Now that you have what Ravitch calls yourblockers, triggers, and driving forcesin plain sight, you can come up ith a gameplan Schedule, Schedule, Schedule ‘nowing the best time to optimize yourlearning is helpful,” says Martin. Ifyou'rea morning person, use that to your advantage and schedule asunrise surflesson twicea week. Ifyou don't have that kind of ime, pencilin a 30-minute online figure drawing class for when your kid’s down fora nap. Will you iss session or two? Probably. Life happens. But settinga preplanned time that’s organized around your priorities reinforeeshow important the lesson ‘sand makes you more likely tostick with it. Plus, if you keep your reminders in a communal place (or shared calendar), family or roommates can remind youto follow through. Social accountability ftw! Focus on Gradual Growth Rather Than Performance » Itsnot unusual tofeel abit discouraged orinsecure ifyou're notadvaneing in your running the way you imagined, or you notice you tend to feel achier than others in the hiking club. But reminder: Learning is about the trying and committing, which isan ac~ complishmentin itself says Martin. The reward ‘comes from having given ita real shot. you don't ‘makeittothe finish line or the summit, that's still good enough, because your body has completed a feat. There's no shamein slowing down, taking break, or stopping forthe day, so congratulate your- selfon your successes, whatever they may look like, Satisfy your cat's wild side with delicious, meat-rich wet pete tla Srare teep eee rari eee eet eset loveglife Moreality ‘ondfocus required? You fotthis. Enhance Your Mind ifit'sa mental craft you're optingto jump into, take note of this apply-to-anythingadvice. EaseoniIn »Thebrain can han- dlenovelty, butt doesn't like a ton ofit allatonee. Finally ready tolearn Hindi from that app you downloaded ages ago? Start by making links between the language lessonsand yourdailylife.If you'rebig oncook- ing, earn culinary wordsyou'llbe more inclined touse, “It stick more because yourrereinforcing those terms,” says ‘Martin. Chess inthe plan? Dedicate 45 minutes toitper week, then add 5 ‘minutes to each sesh, BeComfort- able With the Unknown »Tellingyourselfto stopstressing about notknowingas much as youll likeis easier saidthan done, That's why Martin suggests reframing, yourthoughts. Think instead about how much more thereis foryouto discover about reading music orwritingtheere- ative nonfiction you've recently got- ten nto. Being okay ‘with not being an ex- pertisanexereisein self-esteem thatllal- lowyoutocelebrate youractual potential Find the Right Teacher >ifthat takes some time (and tying out afew people), that’s okay, because find- inga good match biggie. You'lltine othe person whose teaching methods arent engasingyou, Martin says. Also, if they're toughon you inawaythatdoesn't feel constructive, find someone who relieson postive reinforcement, Or ‘maybe all thaten- gagementisover- \whelming,Inthat case, prerecorded app might be better, with Chicken = Ce om Ferre NOE ee sal osrisoa aes AU nats Coe pote octane ec ge ec hance oe een coe Perea sno Chote n ee its Pots ugn eee eR eo ape aite eo ete CRS Tee PROC aion Berra ea Con M eet Ag PROMOTION cA STUFF THAT COULD CHANGE YOUR LIFE. Make the cldbrew youloveathomewith Starbucks" ColdBrew Concentrates Mx with \waterandiee for arefreshingsummer drink ‘uallablein signature lack, Caramel Dolce, and Madagascar Vanilainthe coffecaisle. 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Tellyourunique story today and ‘order online, Use code “loved for 1S%off your fist order. onewe: taylorandtessier.com WOMENSHEALTHMAG.COM/PROMOTIONS Daily Defense \VITAMIN D'S POINT-OF-FASCINATION STATUS IS NEXT LEVEL, THANKS TO THE RESEARCH ON ITS IMMUNITY EFFECTS, AHEAD, WHAT TO KNOW ABOUT POPPING ITFOR ENHANCED WELLNESS. ‘By Amy Marturana Winderl sume 2021 WOMEN'S HEALTH / 61 There are more than 90,000 supplements currently on the market. So to arguethat one is the “most” popular isa pretty bold statement. And if we weretotakea pollin this day and age? You'd probably guess that CBD or collagen are leading thegame. But the truealpha Mutrient is actually atotal classic: vitamin D. Overthe years, the sunshine vitamin, as itis often dubbed, has been connected'toa slew of potential health benefits ranging rom immune function to gut health. The latest: It might improve muscle recovery and even help boost VO2 max, possibly dueto its inflammation- quelling qualities, suggests newer research. (A recentscientific review classified D asahot trendin sportsnutrition—pretty sweet!) Tobe clear, therearestill alot of unknownsin this space. But D's unique rolein the immune system iswhat cemented its place in the spotlight this past year. A huge-iftrue relationship between vitamin Dand COVID-19 infection was uncovered via a study in Metabolism: Clinical and Experimental, Researchers noted that groups of people who are more prone to severe cases of COVID-19 and mortality— people with diabetes, chronic lung disease, and cardiovascular disease, as well as the elderly—also tend to have low vitamin D levels. Wile a definitive link between defi- “Tostart,itappears toactvate ciency and COVID hasn't been proven, —cellsinvolvedinthe immune re allofthishas reignited alargercon- sponse. Vitamin Dmayalsoassist versation amongscientists (andwell- _withreiningin thebody’sinflammato- ness-interestedconsumers):Canlow ry response after you fightan infec vitamin Dlevelslead illness? And tion. Here's how itall goes down: totake thingsa step further, will sup- "When you get sick, it's important plementinghelpyouavoid gettingrun thatthe immune system goes gang- down—andpotentiallyleaveyouin busters toget rid oft,” Cantorna strongershape over thelonghaul? —_ explains. And while inflammation Ofcourse, theanswerisn't simple. _ispartof how the body battles the (Car’twejusthave thisone thing?) unwelcome intruder, ifyour system Butthere'sastrong case forfiguring _staysinhigh gearafterthe threats ut where youstand with D right ‘gone, thefireinside can actualy do freakingnow—especially considering moreharm than good. Enter D, which that 40 percent of adultsareliving may help your body tone things down, withless-than-idealamounts.For _andsafely return to homeostasis, expertibacked waysto get plenty, Cantorna says. safely and effectively, read on. Themore welearn about the vita- Understand the Magic 2itnistsuedscoverngabout te ‘other potential applications, “it Putsimply, vitamin Oplaysapartin _appearstoaffecta couple thousand aidingimmune response, says _genesinthe body, which are involved MargheritaT.Cantorna,PhD,apro-_inallsortsof biological processes,” fessorofmolecularimmunology at _ says Adrian Gombart, PAD, principal PennStateUniversity. Disnotwhat investigator at Oregon State Universi- ‘makesyourimmune systemtick,but _ty’s Linus Pauling institute. The thing itdoes help it operate optimally. is, you need to get enough ofthe stuff Thinkofitasafine-tuner, shesays. __toreap the benefit. 40% of US. adults, at minimum, aredeficient in vitamin D. surgical Nail the Dosage Before you Prime new vitamins to your doorstep, know that what con- stitutes an adequate amount of Dis hotly debated. There isn’t aconsen- susabout hav much vitamin Disjust right, says Vijaya Surampud, MD, a physician nutrition specialist and assistant professor of medicineat UCLA. (Whilea tonofdatalinksthe rutrienttoallthese shiny benefits, there hasn't been large-scale, gold- standard piece of research to show definitively that X amount of vitamin Dhas¥ outcome therefore, there's stillnosingle officialrec.) ‘The National Institutes of Health recommends 600 IU per day forbone health and calcium metabolism. But the Endocrine Society, as anther ex- ample, saysthe average adult needs ‘more lke7,500 to 2,000 U per day to keep up adequate levelsfor overall health. nd. Surampudisaysthat supplementing with ,000t02,000 10 dallyis the most common recommen- dation, and safe for most. Ifyou have ‘preexisting condition, definitely clearitwith your doctor first) ‘The things, two people could sup- plement with the exact sameamount of vitamin andend up with different Food First? health levels. Pregnantor medically obese people and those with conditions lke (Crohn's that impact nutrient absorp- tiontend to struggle with Dlevels, she ‘says. That's why getting measured— then obtaininga talored IU amount from your doc—istheright move. Level Up ‘Asimpleblood test at your doctor's office cantell you if you're low (aread- ingafless than 20 nanograms per milliliters generally considered insuf- ficient). "Get atest done asa baseline atleast once so you know where you stand,” says Gombart, adding that you move toa region where UV expo- ‘ure is reduced during the winter months, then tmay be worth check ingagain after living therefor ayear. FYI: Your levels may be finealready. Butit’s alsa commonto be lacking. Ityou'vebeen short on Dforsome timeand have experienced symptoms like [ow energy, muscle pain, orjust feeling unwell, you might notice that these issues resolveafter you get your Dback up (you canalsobring these ‘symptoms asreasontoget your levels. ccheckedin the fist place). Ahh, the sunshinestate:agood placetobe, When tcomestoachevingthe right vitamin levels, you've probably heard, “Get verythingthrough your det” But vtaminD isan exception tothat recommendation becauseit'sactallynotthat bundantin food. So supplementingmay be the ony way toget enough. may also be the most economical, Gombart pons out Infact, buying vitamins and supplements at big-boxstres think Costca)isaconvenient,elativelynexpensive way togo, he says Wherever you shop, lok fora seal rom Consumer a.com, NSF International, or US. Phatmacopeia onthe bottle. Oh and any ‘ompaniesmaking huge health claims about immunity cease treatment or prevention or weight lossmaybepetting more effort into marketing than creating a quality product. Youeardithere! WOMEN'S HEALTH / 63 a TTT ites ‘Ayear ago, Anica Leon-Weil, 35, wasn't planning fora baby, letalone Usingthe sperm of anear-stranger she'd met online. But the pandemic spurred her toreprivitize: She moved back hhome to SantaCru2, California, tobecloserto ‘har mom, andthe time indoors made her wantto nest. "fd been thinking about having akid on my ‘own, and the way life had slowed down made it fel lke the righttime,” she says, Allshe needed wasa spermdonor.Afterspeaking with friend who'd gone toa sperm bank, she knew that ‘wash’ right for her. “Iwas struck by how ‘unaffordable banksare fora service that feels personal,” she says. 'Sosshe looked ito anather option: Facebook ‘groupsthat connect sperm donors andthose ‘seeking donations. Inne, she met Kyle Gordy, the founder and one ofthe group's most prolific donors a6 biological children and more onthe \way—and after abriefinterview and the exchange ‘of STinformation, she met with himina hotel ‘oom during her ovulation window. Sne chose tohaveanatural insemination (meaning sex, ‘though Gordy and many other donors typically offertheir sperm ina cup for artificial insemina- tion, orthey senditfrozenin the mail) Leon- ‘weil, a marriage and family therapist, iscurrent- ly 15 weeks pregnant. “Itmight seem strangeto ‘some people, but tried to think of ike this: If ‘had met someone ata bar and gotten pregnant atthis pointin my ife, | would have kept it. This felt more ethical because Kyle was on board with the level of contact wanted witha danor going, forward.” Plus, the servicewas free. ‘Sourcing sperm through social media has exploded in popularity since the beginning of the pandemic—Gordy’s Private Sperm Donors {group has grown by around 8,000 members WOMEN'S HEALTH / 65. ‘over the past year: Folks are more interested than ever in startinga family, and many dfer- tent types of people need sperm todas, like lesbian couples, single women, and straight or male couples struggling with fertility. But the cost of sperm (sometimes $1,000. vial)has priced people out, and many sperm banksare facinga shortage in donations. "When the ppandemichit, fertility services were puton pause. Sperm banks stopped taking donations forsome time, and when they started again, notall donors felt safe comingin for fear of catching COVID,” says Parham Zar, founder and ‘managing director of the Egg Donor & Surroga~ cy Institute in Los Angeles. Atthe same time, it seemsasifthe urge tohavecchildrenis even _greater."People’sfocus has shifted onto what’s ‘most important in life,and formary, that’s family," Zar notes. _ Building Better Banks “Thesearentthe only issues sperm banks have faced recently. They're. infamous fortheilackof regulation, ‘which has ed to hugesiling groups and ehical issues surroundingthe purported anonymity of donors ‘Those who donateself-report their background, usually with the goal of soundingappealingin thedonor cata- Jogitheres moneyon the ine, afterall), andno ystemenists for checking, whether thisinfoistrue.The basic STI and genetitesting manybanks per- formcan also go only sofarin ensuring healthy child withoutbackground checks or mental health evaluations, conditions can be (and have been) passed on unknowingly. “Youre playing Russian roulette with his says Cassandra Bach, the mother ofa donor-conceived child ‘When she decided to get pregnanton herown viaasperm bankdonorin 2010, she was told that sperm fromthe donorshechose wouldn't be given to more than 40 families, But when her danghterwas2 years od, Bach joined the Donor Sibling Registry (DSR), a nonprofit that helps connect donor- conceived people with biological relatives (many parents joinsothere’s no chance oftheir child datingan ‘unknown half-sibling). Overtime, she discovered her daughterhad 114half siblings spanning fourcountrieson three continents. “The sperm bankwas tracking siblings viaselfreporting, ‘and not everyone reports when they've had achild,’ says Bach. ‘Ontop ofthat, many donors donate to multiple facilities, and banks can sell sperm to other banks. They all have their own trackingsystem and don't commu- nieate about howmany children are born fromeach donor. “So ever though the bank wastrying to limit numbers,” says Bach, “it like they havea train that ean'tbestopped onceitstarts.” ‘Thesearethe reasonsthe indus- try needs massive reform, says ‘Wendy Kramer, directorand co- founder of DSR. Many parents of donor-conceived children are pushing for mandatory background checks on donors, aswell as man- datory reporting about where else they're donating and accurate tracking ofthe number of children created by donors. Clinies “need to enforce reporting from donorsif their health historyhas changed,” says Kramer. “Many of the people ‘who donate to these banksare 19-year-old kids, soyou're getting a snapshot of one day inthe life ofa healthy young person. His father could die ofa heart attack thenext year, orhe could develop cancerlat- erinlife,andyouwoulda'tknow." She's been pushing for change for years now, but progresshas been, slow. “The thing is, iteosts money tokeep accurate recordsand todo proper vetting,” says Kramer. Money matters: ‘Spermbanks areasabilion industry, and ‘unningone ‘theally canacdup. Q anonymous or Not? One ong. touted proof using sperm bank was the promise of donor anonymity. ‘But the idea isn't realistic anymore with at-home DNA testing kits, and, some experts argue, total anonymity is harmful for donor-conceived people anyway. In fact, ‘94 percent of donor-conceived people strongly support the option to access info about ‘how many siblings they have and the identity of their donor, and 99 percent want details about the medical history of their donor, per a recent survey. “Kids will ideally find outthey are donor-conceived early inlife,or they will find out later through a DNA test or family member," says Kramer. “Either way, they'll have questions and may want to make contact, and all parties should understand and be open to that.” » Talking to Strangers Forthose interested in looking for sperm outside the banks, thereare ‘websites like Known Donor Registry and apps like Modamilythat ean match them with donors. But many people lke Leon-Weil are finding sperm fast through social media, Private Facebook groups such as Sperm Donation USA have tens of thousands of members and promote theirsuccessratesto gamer more. While it might seem a little reck- lesstogetsperm fromastrangeron the Web, thistypeof sourcing hasits pros. For one i'scheaper. Many of themen in these groupsoffertheir sperm for freoraskonly forthe cost of travel tobe pai Theyalsoofer the opportunity to learn more about where your sperm iscomingfrom. Donors and parents can maintain: cantactf they choose, meaning par ents can receive updated health info about the donor throughout thei child lif. Parents can seekout donors who are willing to have some kind ofrelationshipwith theebildin the future, should theirkid beinter- ested (surveys indicate that many ar), Parents an also aska potential donortotakea genetictesttoseei they're being honest about the mum berof children they've produced before they agreeon them. ‘Thedrawbacks? While donorscan take STD and geneticteststoensure they don't have common illnesses or potentially problematic mutations they could passon tothe mother or child, some viruses, ike HV,ean take time to show up ona test (which iswhy permis quarantined forsix months and retested at banks before use). There's also more potential for legal issues down the road if,say, a donorchanges their mind about ‘wantingtobein the child life,ora parent decides toask for child support from the donor. Atsperm banks, donors and parents sign paperworkso they haveironclad protection from these situations. Getting sperm outsideabank ‘means it’s up tothe individuals involved to take their own legal pre- ‘cautions, says Amira Hasenbush, attorney and founder of All Family Legal, who workswith clients having children with known (non— sperm bank) donors. Many sperm recipients havea lawyer write up a “sperm donor agreement” forall parties tosign, and ifanongesta- tional parentis involved, they may ‘want tofilefor'a confirmatory (also called second-parent) adoption to ‘makesurethey're viewed asa legal parent ofthe donor-conceived child acrossallstatelines, And while ‘money oftenisn'ta factor for donors from groups, motivations are var- ied."Somedonatealtruistically, andsome aredriven bybaser instincts, wanting to procreateas ‘muchas possible. Youhave tobe comfortable with why they're doing this,” says Hasenbush, »Embraeing the Future Ultimately, its up to parents to de- cide what feels rightfor them when creating theirfamily.“This process ‘wassuch a good thing forme,” says Leon-Weil.“Iean see why itmight, ‘make some people uncomfortable, but {don'tfind itshameful;there shouldn't beany stigma around doingit this way. ForBach, some ofthe quirks of donor conception have actually brought her family Joy. We've met 25 of my daughter's halé-siblings, and she ells people about her family with pride,” says Bach. "The nuclear family isn'tthe ‘norm anymore, and weneed to shiftour thinking to the idea that all families are beautiful, no matter how'they were created.” WOMEN'S HEALTH / 67 Smet nu TIGER BALM Works Where ItHurts ccc ENICMAMES Miaels( oA bee) Pentair test cree tin Reetges ner uaa eee ess gn ae Neen ae ; Seer mind ‘Managing my mental health has been a balancing act for de- cades, ever since I was diagnosed with obsessive-compulsive disorder at the age of 9, Asan adult, I've patched together, through trial and error, a regimen to deal with it that ideally— ideally—includes talk therapy, exercise, acupuncture, journal ing, and meditation. Over the years, I've also tried countless medications in various combinations. Butthepandemie made it brutally clear that my meds and Thad been staggering along for way too long, [was swallowing an increasingly convoluted cocktail that was not only inefiee- tive buteating away at my quality oflife. I couldn'tconcentrate, recall words, or spell without autocorrect. The virus also trig gered my deepest OCD contamination fears and sent me back into the grief of my mother's death in 2018, Imade do on adren- aline and panic for a while, but by fall 2020, Iwas desperate. Late one night, I found a website for a mental health—focused genomic testing kit, which promised comprehensive genetic guidance for smarter Rx decisions based on a simple cheek swab, All I needed wasa prescription from my psychiatrist (who was more than used to my insomnia-fueled research) and my credit card. My doc had heard about such testing but hadnt tried it with clients herself—and said she was on board if] was. Ipurchased the kit, excited to see what it could offer, and began my journey into a whole new world of help. Come along, $300-$400 Typicatout-oF pocket cost for aPcxtest Insuranesor Medicare? Maybecovered! Pharmacogenomics (lotta Scrabble Points there, imagine), or PGx, is the study of how ourgenesaffect the way aur bodies respond to medi tion. Thats exactly what these kits do: They lookat how yourgenes willimpact, say, whether you exper cence side eects your doctor should beawareof, whether your dosage may need tobe higher or lower, rit {you might be better off trying another beingti woman—the onew ‘When her presence starts to fade, e party. (Rer yourmood begins toreflectit(even ide through ifyou aren’ fully aware fit). If you've ever felt alittlesad, alittle ‘annoyed, orjusta little off forno ‘g00d reason, a plummeting estro- genlevel could be theeulprit. And while the hormone maybea key mover and shaker of your emotions, her departure doesn't mean you have to sit everything out. Here's howto keep grooving, » MEET *THE* HAPPY HORMONE Estrogen does alot more than just regulate your period. “There areestrogen receptors ll over our body, including many in the brain,” says Heather Hirsch, MD, an associate physician at Brigham and Women's Hospital anda faculty member at Harvard. ‘Medical School. So when estro- sgenlevels rise and fall during the course of your eyele—levels i crease during the first two weeks (known asthe follicular phase), peak during ovulation, and decrease during the second two ‘weeks (the luteal phase), leading {into menstruation—itsno ‘wonder our brains feel ittoo. “Because estrogen has several antidepressant properties, many ‘women will notices boost in their mood when estrogen in- creases and a more depressed or anxious one when it decreases,” says Alison Hermann, MD, psy chiatrist at Weill Cornell Medi- cineand NewYork-Presbyterian, ‘Tobeclear, when it comes to ‘mood swings, the total amount ‘of estrogen in your body isn't as noteworthy sits fluctuation throughout the month. It's those valleys that causea shift in mood—orwhat's commonly referred toas premenstrual syndrome (PMS), which also ‘comes witha host of not-so-fun physical symptoms, including, bloating, aene flare-ups, and sore breasts. But here's some good news: Becoming aware of when those ‘major changes oceur—and how they affect your feelings—is the first step toward reclaiming your bliss. = TRACK TALES Youmay already beusing anapp to chart your fertiledays or antici- pate period pains. Turns out, experts consider keeping tabson ceyele deets a nonnegotiable for accurately monitoring your ‘emotional highsand lows each ‘month. (Yes, really!) Whether youuseyoursmartphoneandan ‘app such as Period Tracker or CLUE Period and Cycle Tracker, cr old-school pen and paper, expertsagreea mood journal provides a slew of actionable in- sights. In fact, without practicing this type of daily tracking, wom- enhavea nearly 50 percent error rate in recalling premenstrual symptoms when they goto talk to adocor try to spot patterns with them, according to one study. Start small by identifying threeor four emotions you want tokeepaneyeon fora few ‘months, such asirritability, anxiety, depression, or anger, recommends Dr. Hermann, Every day, foreach metric, jot down how you feel. Iteould be assimpleas assigning 1 to 10 numerical valueto each, with 1beingno anxietyand 10 being high anxiety, for example. Overthe courseofa few ‘months, you'll start to notice a pattern, “We tend to havea sixth sense of ‘my hormonesare out of whack,” says Dr. Hirsch. "But when yousee itwritten down, you're like, ‘Wow, itso obvious ‘that it’sa pattern?” » LOSE THE LOWS Onceyou have aclear sense of when those bad feels arise, how severe they are, and when they tend tostrike, devising ‘preemptive plan becomesa loteasier. Ifyour symptoms are mild—like, you lash out at your 5.0. because he forgot to put the toilet seat down—small changes can help. Program in more of your favorite feel-good habits during those tricky last two weeks of your eyele, whether it's extra minutes of medit ‘ora bonus yoga class. Goingto Extremes ‘iyourPMs would beclassiiedas severe—think:bad ‘moodswings, epression,sieep changes-you mighthavepromen: strual dysphoric

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