Women's Health USA - October 2022

102 Pages·2022·120.8 MB·English

no digital
distortion
OCTOBER 2022
ON THE COVER
102
GO SLOW TO
SPEED UP RESULTS
This trainer-loved
workout technique is
incredibly effective.
NEVER
57 “I’VE SLEPT BETTER” The mattresses, bedding, pajamas, tech, tools, and more
that’ll give you the best Zs. 71 HOW TO DECODE YOUR DREAMS TO LIVE HAPPIER WHEN
YOU’RE AWAKE Your brain is trying to tell you (many) things while you’re in nighttime mode.
We’ll show you how to interpret those important messages. 86 ALEXANDRA DADDARIO’S
SUPERPOWERS The actress leans into her intuition, listens to her gut, and embraces her compet-
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M itive side. Such a WH girl! 94 FOOD JUST TASTES EXTRA GOOD OUTSIDE Camping? Hiking?
Y I
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T Simply going for a stroll? Our recipes and tips will help you become an outdoor eating pro.
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OCTOBER 2022 WOMEN’S HEALTH / 1
OCTOBER 2022
IN THIS ISSUE
57
SLEEP SOLUTIONS
THAT WORK
Chirp! Rise and
(really) shine with
expert advice.
PHOTOGRAPHED BY BEN WATTS.
Styling: Kristen Saladino. Hair: Ryan
Trygstad. Makeup: Gita Bass at The
Wall Group. Manicure: Elle Gerstein.
Newsstand cover: Alo sports bra,
aloyoga.com; Patou shorts, patou
.com; Machete earrings, shopmachete
.com. Subscriber cover: David Koma
dress, davidkoma.com; Grace Lee
earrings, gracelee.com
SECTIONS
4 ADVISORS 5 LIZ’S LETTER 7 WARM UP
17 BEAUTY 29 FITNESS 37 FOOD 57 HEALTH
71 MIND 77 FEATURES 108 BREAKTHROUGH
Women’s Health Vol. 19, No. 7 (ISSN 0884-7355) is published monthly except combined issues in January/February, May/June, and July/August, by Hearst, at 300 W. 57th St., New York, NY 10019. Steven R. Swartz, President & K
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2 / WOMEN’S HEALTH OCTOBER 2022

ADVISORY BOARD EDITOR-IN-CHIEF SVP, GROUP PUBLISHING DIRECTOR
LIZ PLOSSER NANCY BERGER
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Yale School of Medicine EXECUTIVE HEALTH AND FITNESS DIRECTOR Jacqueline Andriakos
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FEATURES DIRECTOR BEAUTY DIRECTOR
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New York City
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Woman’s Guide to Strength Training
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RELATIONSHIPS
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Psychology; author of Dr. Chloe’s DEPUTY BRANDS DIRECTOR Chloe O’Brien EXECUTIVE DIRECTOR, CONTENT SERVICES Shelley Meeks
10 Commandments of Dating
Shawntres Parks, PhD, LMFT GLOBAL EDITIONS AUSTRALIA / CHINA / GERMANY / JAPAN / NETHERLANDS / POLAND
Licensed marriage and family PORTUGAL / SOUTH AFRICA / SPAIN / TAIWAN / UNITED KINGDOM / UNITED STATES
therapist; cofounder, Parks & Powers
Psychotherapy; core faculty, Antioch
University Seattle
You ready to
go down a
rabbit hole
with me?
Let’s open to a page of my journal
where I began tracking my dreams
a few months ago. Many of my
notes reference a recurrent scene.
It involves various versions of me
in college, at a photocopy store in
town, where I’m sorting stacks
ofpaper. They contain my senior
thesis. Dum dum dum.…
In this dream, I make my way
back to campus and turn in the
three bound copies (for my advisor
plus two blind readers) at the
English department. This all goes
down days after the April deadline.
There is a simmering panic setting
in because—as both college-age
“dream Liz” and 43-year-old And when you begin to pay atten- as the Sleep Awards feature on page
fast-asleep Liz know—a late thesis tion, as I have, you can harness the 57 spotlights 44 of the most amaz-
is docked a full letter grade for magic and mystery for good during ing products under the, well, moon,
every 24 hours of tardiness. One of my your waking hours. (In my case, to help you bank better shut-eye.
sleepytime
Friends, let’s come back to reali- replace “thesis” with other present- Once you’re sufficiently rested,
secrets? Lots
ty. I proudly turned in that tome— of stress- day endeavors I subconsciously you’ll be primed to jump into our
zapping snug-
several hours before it was due, fear I’m running out of time to ac- Goal Guide, on page 77.
gles pre-bed.
Imight add—21 and a half years Good for the complish. Macro and micro to-do And if you’re looking for a de-
ago. I knoooow. body and soul! lists are my friends!) lightful read that celebrates ambi-
No, I’m not also going to give you We go deep into all of this in our tion and drive in a whole new way,
every detail divulged in my thera- first-ever Dreams Issue. Senior edi- please turn to page 86, where actor
pist’s office, where we have “pro- tor Jackie Lam shares her own ex- Alexandra Daddario lets us into her
cessed” and “unpacked” this dream perience with dream interpretation world. She’s competitive, curious,
as well as many others. Instead, I’ll and offers many science-backed thoughtful, and charmingly ap-
fast-forward to the cool part: What tips on decoding your nighttime proachable. Basically, every WH
your brain does during those un- patterns, starting on page 71. On staffer has a crush on her.
N) conscious hours of REM sleep at the lighter side, I dare you not to be I am wishing you sweet dreams
O
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S (I night is fascinating and powerful. overwhelmed by the warm fuzzies and big dreams this month.
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Y I
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R; Good 1. I keep my bedroom 2. A couple drops of 3. I read a chapter 4. The next day, I wait
E
S at a crisp, refreshing lavender essential of a book to my three until mid-morning to
OS Night!
PL 67 degrees. Some oil get rubbed onto young children. It check my Oura Ring
Z
F LI I’m pretty obsessed nights I pre-rinse in my pillowcase. It helps me wind down sleep score. That way
O the shower, too, in or- makes me feel calm just as much as it I’ve already decided
Y with my can’t-miss
S
TE bedtime rituals.… der to feel cooler. and relaxed. chillaxes them. how I feel.
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OCTOBER 2022 WOMEN’S HEALTH / 5
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abuse survivors
and their pets
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W•EDI U G
Forward
Motion
A little
unsettled with
a new pursuit?
That’s good! New theory for ya: The key to self-
growth is to embrace being uncom-
fortable, says research. When
students in an improv class were
told to push themselves to the
point of feeling awkward, they en-
gaged more with the exercise com-
pared with those instructed to just
feel their skills develop, revealed
a study in Psychological Science.
“People often see discomfort as a
sign to stop pursuing a goal,” says
lead study author Kaitlin Woolley,
an associate professor of marketing
at Cornell University. “But the feel-
ing really means you’re making
progress.” Not only do you want to
welcome the cringey vibe, but you
want it to appear quickly. An experi-
ence that’s immediately challeng-
ing (hello, jumping into an improv
drill!) is motivating because it’s fast
feedback, says Woolley. Essentially,
feeling something means you’re on
the right track. Now, is this mic on?
7
D
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NI That’s the average number of hours you should sleep per night. Stray too far from that
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S on either side of the spectrum and you’re at greater risk for issues such as anxiety
K
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T and impaired cognition (e.g., trouble remembering or slow processing speed), found a
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K new study of nearly 500,000 adults published in Nature Aging. Before you fret, know
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C that you don’t have to catch that exact amount every night, says study coauthor Wei
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AN Cheng. Think of seven as a science-backed goal to inform when you wind down and
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A wake up. (No need to stress about an extra hour of Zs on the weekend!)
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UP • GET-GOING
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Sweat Session
If you’re a therapygoer, you probably schedule appoint-
ments around a busy schedule, so you may not want
another factor to consider. This one, however, is worth it:
Slating in a pre-counseling workout could enhance the
benefits of your convo, according to a recent Iowa State
University study. A half-hour of exercise prior to a time
slot was found to help reduce depressive symptoms
beyond what you’d experience with just the chat. The ex-
act type of workout is up to you, as long as it’s moderate
activity—which varies from person to person, but for
some, means getting heart rate into the 120 to 140 bpm
range—because that can result in a better mood and
engage biological pathways that could support the thera-
peutic effects, says author Jacob Meyer, PhD, an assistant
professor of kinesiology at Iowa State University.
So, might this move-first, talk-next hack work in other
scenarios, such as having a tough chat with the fam?
Studies aren’t that specific yet. But! Aside from a workout
being an attitude adjuster, it can improve energy levels,
making these moments potentially easier to manage,
says Meyer. The takeaway: Sweat changes…everything!
(Even emotionally draining discussions.)
75
The number of minutes study participants
consistently experienced reduced symptoms
of depression after a solid workout
Source: Iowa State University
SUPPLEMENT SITUATION
By Currie Engel
POV: I’m watching my boyfriend pour his pre-workout mix into a shaker before we hit the
gym. It’s something I’ve seen him do tons of times, and as I stand there, I wonder, Should
I take one too? Here, a nutritionist and a trainer answer my questions to sort it all out.
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WHEN, IF EVER, SHOULD SO, HOW WILL THOSE ARE THERE ANY WAYS AND WHAT ABOUT NIACIN? C
I TAKE A PRE-WORKOUT IMPACT MY WORKOUTS? TO ENSURE I’M GETTING A vitamin used to turn food into S (I
E
SUPPLEMENT? Creatine builds muscle; branched- A GOOD PRODUCT? fuel, niacin is found in energy AG
M
Only if you’re doing a high-inten- chain amino acids, which are in “Look for third-party verification drinks or energy products, Valdez Y I
sity workout of at least an hour, high-protein foods, increase mus- seals such as NSF, USP, and Con- says. The supposed result of tak- TT
E
says Jonathan Valdez, RDN, own- cle and decrease fatigue. “This sumerlabs,” says Valdez. Avoid ing it: a muscle “pump” (i.e., mus- D; G
er of Genki Nutrition. Try creatine combo, along with protein con- high fiber, high fat, and artificial cles growing before your eyes), TE
NI
supps pre- or post-gym sesh, and sumption, helps you recover faster sweeteners, as they can compro- but no benefit beyond aesthetics, U
Y
branched-chain amino acid ones and train harder,” Silver-Fagan mise your workout. Silver-Fagan says Silver-Fagan. Plus, long-term KS
C
anytime, says Alex Silver-Fagan, says. Digesting BCAA-rich food can recommends Promix and Thorne usage can cause liver damage. TO
S
CPT, founder of Flow Into Strong. take time; grab a drinkable version. as A+ brands to check out. Not worth it! J/
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A smart rule of thumb: Before taking any new supplements, talk to your doctor and a registered dietitian nutritionist who specializes in sports. A
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OCTOBER 2022