45 Instant Health Upgrades!

Healthy Dose
WITH EXCLUSIVE
ADVICE FROM…
Travis Stork, M.D.
Emergency-medicine physician
Rachael Ross, M.D., Ph.D.
Family-medicine physician
and sexologist
Jennifer Berman, M.D.
Urologist and women’s
sexual-health specialist
Jennifer Ashton, M.D.
Obstetrician and gynecologist
Ian Smith, M.D.
45 Instant
Health Upgrades!
In honor of National Women’s Health Week (May 11 to 17),
we teamed up with the daytime syndicated talk show
The Doctors to bring you the simplest, most effective ways
to boost your mind, body, and spirit. The excellent news:
It doesn’t take a major overhaul to reap wellness rewards
such as less stress, better sleep, a fitter bod, and spicier sex.
It’s all just seven days—and a few tweaks—away.
B y Kr i ste n D ol d
80
W O M E N S H E A LT H M A G . C O M
/
May 2014
TUNE IN!
Women’s Health and The Doctors
are teaming up with Facebook and
Instagram to bring you exclusive
National Women’s Health
Week challenges, live chats, and
more. Visit us at Facebook.com/
WomensHealthMagazine and
Facebook.com/TheDoctors for the
latest #NWHW news. Then, tune
in to The Doctors every day from
May 12 to 16 to watch the hosts
and Women’s Health editors reveal
health and happiness tips. Check
thedoctorstv.com for more info.
FROM LEFT: BRIGIT TE SIRE FOR CALIFORNIATAILOR .COM; COURTESY OF CBS (HEADSHOTS)
Physical medicine and
rehabilitation specialist
Healthy Dose
SEXUAL HEALTH
with Jennifer Ashton, M.D.,
and Jennifer Berman, M.D.
GET SAVVY
AT THE GYNO
We know—you want out of those
stirrups ASAP, but rushing through
an ob-gyn visit could put your
health at risk. Swap your typical
“Everything’s fine!” talk for an honest
Q&A session. Examples of inquiries:
Is bleeding after
sex ever normal?
Blood can indicate anything from
a minor hiccup (uterine polyps) to
a treatable condition (endometritis)
to a serious situation (cervical
cancer). If you see any aprèsintimacy bleeding, note its color
(bright red signals a new wound,
dark red could be leftover
menstrual blood) and alert your
doctor, says Ashton.
RELATIONSHIPS
with Rachael Ross, M.D., Ph.D.
My period has a mind of its
own. Is that a problem?
Maybe. A period that shows up late
every month isn’t normal, says
Berman. Nor is spotting between
periods or bleeding in large clumps.
Describe your flow in detail and let
your M.D. help decide if it’s regular.
Being in a rock-solid relationship can protect
your heart and mental health. It’s totally normal
to drive each other up the wall now and then,
but following these tips can help you stay
strong—and avoid any snowballing resentment.
How many drinks can
I have per week?
DURING A RECURRING
ARGUMENT…
Inadvertently, a lot of women drink
well over the recommended limit of
one drink per day or seven per
week. “When I make my patients
do the real math with me, they flip
out,” says Ashton. Troubling, since
just one quaff a day has been linked
to an 11 percent higher risk for
breast cancer.
Should I get a clinical
breast exam?
These in-office physical breast
exams—they cover the entire
chest area and should take at least
three full minutes—are effective
at finding potential trouble spots.
If your doc offers one, say
yes; if she doesn’t bring it up, you
should, says Ashton.
Say his mother just had a
heart attack. Instead of
asking “Do you need
anything?” or “What can I
do?” use your best judgment
and take action: Book the
plane tickets, find the dog
sitter, arrange the hospital
flower delivery. People can
have a hard time giving
directions under duress,
and vague offers may not be
helpful. Be assertive.
Oral cancer cases are rising, and
more than half of them are caused
by HPV, an STD that can spread
to your mouth via oral sex. Ask
your doc to go over the details, and
watch out for persistent mouth
sores or coughs, says Berman.
W O M E N S H E A LT H M A G . C O M
Instead of throwing your
hands up and storming out
(as usual), walk toward your
partner and give him a hug.
Yes, it will take some major
willpower, but you’d be
surprised how much this
simple move can soften the
mood. If spontaneous
affection isn’t an option—
hey, you’re only human!—
take a 10-minute break to
cool off before trying again.
IN AN EMERGENCY…
What are the real
risks of oral sex?
82
Reinforce
Your Romance
/
May 2014
AFTER HE’S LATE, AGAIN…
Habitual lateness is best
handled after the second or
third offense. Tell him that
you feel disrespected and
that punctuality is
important to you. If you
missed that boat and he’s
guilty of years of tardiness,
don’t go tit for tat by being
late yourself. Rather, warn
him, then cancel plans
when he doesn’t arrive on
time—or just leave on your
own (e.g., when he fails to
meet you for a movie date,
leave for the theater
without him). Show him
he’ll miss out if he doesn’t
get with the program.
WHEN THAT OH-SOANNOYING HABIT MAKES
YOU CRINGE…
The next time your partner
trots out his same old (yet
still terrible!) party jokes,
bypass the condescending
smile or eye rolling. If his
humor is stale, get in there
and find a way to make it
funny. Or be the one person
in the group who laughs.
Don’t get caught up trying
to fix every little thing
about him. You two are a
team—so get on the team.
SPARK BETTER SEX
With help from Travis Stork, M.D., Rachael
Ross, M.D., spices up these scenarios—so you
can score a stronger emotional connection.
FLIRTING
SHE SAYS: Be
specific. Detail the
places you want him
to touch, or where
exactly you want to
have a quickie.
HE SAYS: Guys are
more visual than
verbal. Flirting should
be an attitude—
sometimes, all it
takes is a knowing
smile and holding
that eye contact a
second longer.
FOREPLAY
SHE SAYS: You can
get things going
much earlier by
stroking his scalp—
people tend to forget
that it’s this massively
erogenous zone.
HE SAYS: Agreed! If
you focus only on his
“man areas,” that’s all
he’ll pay attention to
as well. Touching
elsewhere helps guys
connect to the
emotional aspect.
POST-SEX
SHE SAYS: If
you’re revved up,
don’t feel like you
have to cuddle in
silence. One of
the sexiest things
to do after sex is
have a nice, healthy
snack and talk and
laugh about what
just happened.
HE SAYS: I am a
big fan of a little
dip in the hot tub,
shower, or bath.
NUTRITION
Z SLEEP
ZZ
with Ian Smith, M.D.
Score Better Z’s
SUPERCHARGE
YOUR DIET
Your weight, mood, memory, longevity—
you’d be hard-pressed to find a single
aspect of your health that doesn’t depend
on getting enough shut-eye. Don’t let
these seven sneaky sleep disruptors keep
you up at night.
You traded soda for soda water ages ago
and now pack your plate with all the latest
power-food fare. Making these additional
swaps will give you even more nutritional
bang for your buck. Happy munching!
THE SUPERSWAP
Quinoa instead of Brown Rice
While they’re equally high in
calories—one cup of each
contains about 220 cals—
quinoa has 6 percent more
fiber, three grams more
protein, and higher amounts
of potassium and iron.
Your Peppermint Face Scrub
“Right before bed is the
one time you want to
tamp down all five
senses,” says Stork.
“Avoid anything
stimulating, even if
it’s just a scent.”
That Nightcap “Alcohol is
one of the worst things
for good-quality sleep,”
says Ashton. Try tart
cherry juice instead—it
contains melatonin, a
sleep hormone.
A Too-Early Bedtime If
eight hours is good, 12 is
With 32 fewer calories, three
fewer fat grams, and five
grams more protein in a
three-ounce serving, bison
(relax, it tastes just like lean
beef!) could be the healthiest
red-meat choice.
THE SUPERSWAP
Flax instead of Chia
Chia seeds are great but still
under-studied. We know more
about flax, a nutty-flavored
seed rich in fiber, omega-3’s,
and vitamin B. Buy ground
flax for the biggest benefit;
whole seeds can pass right
through you undigested.
THE SUPERSWAP
Full-Fat Goat or Feta Cheese
instead of Low-Fat Cheese
The low-fat stuff is mostly
processed and might be laced
with flavor additives. You’re
better off with goat or feta—
both contain conjugated
linoleic acid, a type of fat that
may help your body burn fat.
not better, says Stork.
Too much sleep invites
its own problems.
Decaf Coffee Surprise!
Decaf doesn’t always
mean caffeine-free, says
Ashton. Some products
contain up to 10
milligrams of caffeine—
enough to keep you up.
Tight Bottoms “Restrictive
panties can keep you
uncomfortable and
awake,” says Stork. “Just
be comfortable.”
Utter Silence Women are
hardwired to be way
more sensitive to noises
at night (read: we’re on
the alert for crying
babies), says Ashton. So a
small sound in total quiet
can jolt you awake. Level
things out with a
white-noise machine.
P.M. Sweat Sessions Highimpact exercise less than
three hours before bed
could leave you with an
energy rush, says Stork.
If you must work out
at night, take a bath
before bed to lower your
body temp.
ORAL CARE
THE SUPERSWAP
Bison instead of Beef
with Travis Stork, M.D.
BE A SMART MOUTH
A bright, clean smile doesn’t just make you totally smoochable. It could slash your risk
for heart disease, breast cancer, or pregnancy complications. Follow these numbers
from Stork and his dentist pal Clint Newman, D.D.S., to upgrade your oral care.
TWO
18
MINUTES YOU
SHOULD BRUSH
FOR, TWICE A DAY
INCHES OF
FLOSS TO USE
MONTHS A TRADITIONAL
TOOTHBRUSH LASTS BEFORE
BECOMING LESS EFFECTIVE
ONE
CHRIS BERNARD/E+/GET T Y IMAGES (WOMAN SLEEPING); FOOD (FROM TOP): MITCH MANDEL /RODALE IMAGES; FUSE/GET T Y IMAGES;
BRUCE MCINTOSH/GET T Y IMAGES; FOTOGR AFIABASICA /E+/GET T Y IMAGES; DORLING KINDERSLE Y/GET T Y IMAGES
THE SUPERSWAP:
Strawberries instead
of Watermelon
Strawberries carry nearly
three times the fiber and they
have less sugar than
watermelon. Plus, they’re
loaded with vitamin C and
folate. In general, berries are
the most nutritious fruits.
with Travis Stork, M.D., and Jennifer Ashton, M.D.
TIMES TO
FLOSS A DAY
THIRTY
MINUTES TO WAIT BEFORE
BRUSHING AFTER
INGESTING SOMETHING
ACIDIC, LIKE COFFEE. YOUR
SALIVA NEEDS TO ATTACK
THE ACID THAT COULD
DAMAGE TOOTH ENAMEL.
3
NUMBER OF YEARS
TO WAIT BETWEEN
DENTAL X-RAYS
NUMBER OF
DEGREES YOUR
DENTIST
SHOULD HAVE
(a bachelor’s plus
a D.D.S. or D.M.D.)
2
TIMES A YEAR TO
VISIT THE DENTIST
(THE CAVITY-PRONE
CAN DOUBLE THIS.)
83
Healthy Dose
FITNESS
with Ian Smith , M.D.
MAKE OVER YOUR
WORKOUT MOVES
Stop blaming your lack of fitness on too little time.
Intensify these five popular moves for faster results.
UPGRADED PLANK =
Rotating Plank
Get into plank position. Shift
your weight onto your left
arm and rotate your body,
raising your right arm toward
the ceiling. Hold for two
seconds. Return to plank
position and repeat on the
right side. That’s one rep.
Do eight to 10 reps.
UPGRADED BICEPS CURL =
Chinup
with Rachael Ross, M.D., Ph.D.,
and Travis Stork, M.D.
Reduce Tension
All Day Long
Today’s subtle stressors can not
only make you feel spent come
evening—they can affect your
health 10 years from now. Starting
tomorrow, practice these tension
tweaks to stop your stress levels
from swelling throughout the day.
Likewise, blasting Top 40
tunes during your commute could
backfire, says Ross. Studies show
that loud or high-tempo beats can
unleash stress hormones. Save the
jams for the late afternoon, when
you really need a hit of energy.
At work, don’t dive right
into your e-mail in-box (stress!).
Instead, spend your first few
minutes clearing clutter and
opening blinds to let mood-lifting
sunshine in, says Stork. No
window? Buy a lamp with a
balanced-spectrum lightbulb
that mimics the sun’s effects.
W O M E N S H E A LT H M A G . C O M
Grab a chinup bar with a
shoulder-width, underhand
grip and hang at arm’s length.
Slowly pull your body up to
the bar. Pause when the top
of your chest touches the bar,
then slowly lower your body
back to a dead hang. Work
up to 10 reps.
You might think
fielding e-mails over lunch
keeps stress at bay, but you
must give your brain a
break. “Spending 20
minutes outdoors can give
you a big energy boost,”
says Stork. “If you have to, get a
hands-free headset and take
your calls outside.”
“A deafening, abrasive
alarm throws your body straight
into fight-or-flight mode, as if
you’re preparing for war,” says
Ross. Hitting the snooze button
will only double that stresshormone rush. Set your clock
to soothing music instead.
86
“Before big
meetings, many of us cram
or run around saying how
unprepared we are,” says
Ross. Instead, take a few
deep breaths and repeat to
yourself: I’ve got this.
/
Social media sites make
for ideal midafternoon breaks—
but not if you’re a jealous or
competitive person, says Ross.
Instead, do some face-to-face
gossiping, which research shows
can lower stress levels.
Now would be a good
time for that rocking music, or for
some light stretching. Skip the
coffee; it will raise your blood
pressure and stress hormones
(not to mention mess with your
sleep later on), says Stork.
This is the critical hour—
if you don’t relax now, you’ll stay
wound up through bedtime, says
Stork. Cut out any “What’s for
dinner?” stress by planning meals
or dinner dates in advance.
May 2014
UPGRADED FRONT RAISE =
Shoulder Raise
Holding a pair of dumbbells,
simultaneously raise your left
arm straight out to your side,
and raise your right arm
straight out in front of you.
Return to starting position,
then switch your arm
directions on your next raise.
That’s one rep. Do 12 reps.
UPGRADED HIP EXTENSION =
Add Small Circles
Stand with your feet together
and your knees slightly bent;
raise your left leg behind you,
then trace a small circle in
the air with your heel. Return
to starting position. That’s
one rep. Do 15, then switch
legs and repeat with your
right foot tracing the circles.
UPGRADED LUNGE =
Jumping Lunge
Stand with your feet together
and your elbows bent at a
90-degree angle. Lunge
forward with your right foot.
From there, jump straight up,
scissoring your legs midair,
and land in a lunge with your
left leg forward. Do 10 reps.
JAMIE GRILL / THE IMAGE BANK /GET T Y IMAGES; MCKIBILLO (ILLUSTR ATIONS)
STRESS