B:8.5”
T:7.5”
S:7”
blended makes us better
with HONEY& PROPOLIS EXTRACT S:10” T:10.5” B:11.25”
REPAIRING HAIRCARE
*After using Miracle Nectar Leave-In. ©2020 Garnier LLC.
84% of women saw fewer split ends *
As a whole blend, it brings lush honey, renowned for replenishment, together with
propolis extract, known to nourish. Blended with purpose to help heal damage.
Scan QR code and try our blend finder to find the one for you
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APRIL
2020
Features
86
GETTING REAL 1
WITH KOURTNEY
KARDASHIAN
The reality star
and founder of
wellness site
Poosh discusses
her dedication
to clean living,
being a mom,
and prioritizing
happiness.
92
THE SCOOP ON
SUPPLEMENTS
Though they promise
everything from
improved sleep to an
immune system of
steel, supplements
might not always be
the cure for what ails
you. We went to the
experts for insight.
96
FOOD FOR
THOUGHT
Photograph by Greg Swales; leather top: Rokh; briefs: SKIMS; earrings: Iris Jewelry; ring: Jessica Seaton
Eating well is
good for both
mind and body.
These science-
backed recipes
were created
for better brain
health and are
packed with
flavor, too.
COV ER P HOTOG RAP H
BY GREG SWA LES
Styling by Dani Michelle for
The Only Agency; hair by
Andrew Fitzsimons using
NatureLab; makeup by
Wendi Miyake using MAC;
manicure by Kim Truong and
Olivia de Montagnac for
The GelBottle Inc. at Star Touch
Agency; set by Lucy Holt
For Kourtney’s stunning look,
try Oxygenetix Oxygenating
Foundation in shades Honey
and Almond, oxygenetix.com;
Kosas Color & Light Palette
in Contrachroma, kosas.com;
and Josie Maran Argan
Black Oil Mascara, josiemaran
cosmetics.com.
Dress: Pihakapi; briefs: SKIMS;
earrings: Iris Jewelry
HTH0420_TOC.indd 1 FINAL CONTENT 2/18/20 4:06 PM
contents BEAUTY
19
BYE-BYE,
71
BREAKOUTS!
Adult acne is more
common than 52
ever; here’s how THE BUDDY SYSTEM
to take control.
Working out with
a friend can help
26
you achieve your
HEATHER SAYS: MY fitness goals.
FIVE-MINUTE FACE
Our beauty director 55
juggles a packed
schedule, a long HOW DIGESTION
commute, and WORKS
motherhood...and Hint: The stomach
still looks glam. is only one piece
of the puzzle.
28
CLEAN-BEAUTY
19 CRUSADERS FOOD
These skin-care,
hair-care, and makeup 61
moguls are focused on VEG UP YOUR
clean ingredients and BREAKFAST
sustainable practices. Want to eat more
greens? Start your day
with a salad.
BODY + MIND
66
35 A PLANET-FRIENDLY
IT’S A STRETCH PLATE
Flexibility is Simple ways to eat
an essential part more sustainably.
of a balanced
workout routine. 71
MIX IT UP
38 One base muffin
OUTSMARTING recipe, six different
92
ALLERGIES flavor combos.
We asked MDs how
they conquer their
own seasonal irritants. LIFE
43 73
FINDING RELIEF GREEN YOUR
What causes chronic ROUTINE
pain, and how to ease it. Small changes in your
everyday life can
46 make a big difference
OUR DOC WILL for the environment
SEE YOU NOW (and your health!).
Dr. Raj talks about
hot-flash fixes, brain-
training apps, and why IN EVERY
you might be so tired. ISSUE
52
4
FROM THE EDITOR
9
THE SHARE
106
HEALTH’S
ADVISORY BOARD
108
WHAT I KNOW NOW:
LAURA PREPON
61
Find our easy and delicious recipes (page 96) on Cozi, a free Meredith
Corporation app that lets you save meal ideas, then design menus and build
grocery lists. Bonus: Your whole family can access and update the lists
(as well as activity schedules and to-dos) across multiple devices, so everyone
stays on the same page. Download Cozi on iTunes and Google Play.
2
HTH0420_TOC.indd 2 FINAL CONTENT 2/14/20 4:37 PM
from the editor TUNE IN
What to
Watch
In keeping with our
issue’s “green” theme, here
DO YOU are five documentaries/
KNOW?
series that will educate
The clear and illuminate.
bag that
this ICE ON FIRE
magazine Leonardo DiCaprio produced
arrived in
at your and narrates this documentary,
home is which focuses on cutting-edge
recyclable! research and innovations aimed at
You’ll just reducing CO2 in the atmosphere.
need to
take it to a
drop-off TOMORROW
location This hopeful antidote to gloom-
(many and-doom climate-change
grocery
ONE STEP AT A TIME stores have news highlights promising local
solutions around the globe.
them)
When you want to tackle something big—whether a new wherever FORKS OVER KNIVES
No. 4
exercise regime, eating more healthfully, or developing a plastic is Everyone knows someone
meditation practice—it can be good to start small. Getting accepted. who stopped eating
out for walks, adding more veggies to your diet, being mind- For more meat after watching it.
ful for just five minutes…taking manageable steps will moti- info, visit
vate you to keep going toward your ultimate goal. plasticfilm OUR PLANET
recycling
And if you want to change the world? We took the same .org. This stunning Netflix docuseries
approach in our story “Green Your Routine” (page 73). It takes you around the world to
is packed with easy, little ways you can make eco-friendly witness the impact of climate
choices throughout your day. They all add up! The tips are change, including among rarely
simple and very doable—in fact, while she was editing the seen animals and habitats.
story, my colleague Cheryl decided to start composting.
She was surprised by how many food scraps she was divert- CHASING ICE
ing from the garbage and by how easy the process was. Travel with environmental
(Now she actually enjoys the ritual of taking them to her photographer James Balog to the
Brooklyn farmers’ market to add to the compost bins!) Arctic, where he records the
That’s essentially the same point our cover star, Kourtney changing glaciers over a multiyear
period—and is changed himself.
Kardashian, made in her wonderfully candid interview Conway: Mei Tao; icebergs courtesy of Chasing Ice
(page 86): Many people think that finding clean-beauty prod-
ucts is difficult. But that’s not necessarily true. They are
more available than ever—mostly, it just takes a desire to
bring them into your life.
Making conscious decisions about your own health and
that of the planet feels good. You’ll find lots of ideas in this
issue that I hope inspire you on both counts. Enjoy.
Amy Conway, E D I T O R I N C H I E F
amy.b.conway
P.S. The SHAPE + Health Women’s Half-Marathon is almost here
(it’s on April 19)! If you’re looking for a great race to run—or a
reason to visit New York City—register at shapehealthhalf.com.
4 APRIL 2020 HEALTH.COM
HTH0420_EDLET.indd 4 FINAL CONTENT 2/14/20 4:38 PM
“Made you look.
And yes, I’m wearing Always Discreet.”
Depend® Always® Discreet
Silhouette Boutique™
Always Discreet Boutique underwear. Fits closer. Keeps you drier, too.*
*vs. Depend Silhouette Small/Medium. Depend Silhouette is a trademark of Kimberly-Clark Worldwide.
Bleed: 8.75” x 11.125” 104244_Always_Curvy_NA_v1
Trim: 7.875” x 10.5” Boomagers
10-4-2019
Live: 7” x 9.75” jmd
MY CAULI
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tonight. Just prepare to shout
“Bravo!” between every bite.
GREEN GIANT®
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FEELING GREEN?
Me too... and green is the way to be! I’m honored
to be Health’s guest editor this month, for the April A cauliflower pizza, huh?
Healthy Home issue. Maybe you’re skeptical. We get it,
but hear us out. Our Margherita
Cauliflower Crust Pizza is just
The Health editors and their panel of wellness experts are sharing like the pizza you’ve always had,
top picks of products and tips to help ‘Green Your Routine’. but made with real cauliflower
baked into the crust and topped
From sheets that help you sleep better and gadgets that help
with mozzarella, diced tomatoes,
you save water, they’ll walk you through every room of your white cheddar and basil. Certified
home—but the kitchen is where I come in! gluten-free and so delicious …
you’ll never be able to taste
Eating delicious foods is one of the best parts of life, and I’m the difference.
here to help incorporate tasty veggies into your go-to dishes and
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A breakfast side or a
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ALOE, THERE!
Aloe vera’s powers go beyond sunburn soothing. The fleshy
green leaves contain a gel that offers antioxidants, amino
acids, and antibacterial properties, making it a natural
(get it?) choice for many uses. Try it as a cooling balm after
shaving. Or apply it to the face as a moisturizer and—thanks
to the enzymes it contains—an exfoliator in one. With its
hydrating and antimicrobial qualities, aloe is also found in
lots of products. Turn the page for some of our top picks. →
9
N E W S
M U S T- H AV E S
T R E N D S
RedHelga/Getty Images
HTH0420_SHARE.indd 9 FINAL CONTENT 2/14/20 1:10 PM
the share EDITORS’ DEFINITION,
PICKS
PLEASE
Codex Beauty Bia Eye Gel Cream
($65; codexbeauty.com) The aloe
and cucumber combo in this
lightweight gel soothes and plumps
the delicate under-eye area.
FOOD SMARTS
EGGS, EXPLAINED
When did it get so confusing to buy eggs? The cartons are covered
with terms like “cage-free,” “organic,” “natural”…plus a wide range of prices
to make the decision even trickier. So what does this all mean? These
labels convey how the laying hens were raised, cared for, and fed, which can
Plant Apothecary Wash Your help you make ethical shopping choices and choose a flavorful egg.
Face Organic Face Wash
($16; ulta.com) If you have sensitive
skin, you’re going to love this. The CAGE-FREE HUMANE Eco-Grief
USDA-certified organic cleanser Hens live in an enclosure full-time The hens are raised according to
washes without stripping. Plus, its with space for nesting and perching animal - welfare standards and
packaging is completely recyclable.
and are free to move about third-party verifications. Without
during the laying cycle. The space a cage-free, free-range, or pasture-
can be crowded, and the hens raised certification, the hens may
do not have access to the outdoors. be living in slightly larger cages.
FREE RANGE HORMONE-FREE
Hens live cage-free and have con- U.S. federal law mandates hens be
tinuous access to the outdoors. raised without supplemental hor-
There are no standards for mones, so eggs are “hormone-free”
the type of outdoor space or the whether or not it says so on the label.
amount of time spent outside.
NATURAL
PASTURE-RAISED “Natural” means minimally
The Body Shop Aloe Soothing Hens have access to the outdoors, processed with no artificial ingredi- Hearing about
Body Butter ($21; thebodyshop.com) eating a natural diet of bugs and ents. While this doesn’t apply to the effects of
Keep this skin treat handy—it helps to plants in addition to feed, and have whole eggs, you may want to look climate change
remedy irritation and dry patches. can have a
access to an enclosure. Look for for it on liquid egg products. profound emo-
an additional humane certification tional impact,
to ensure the farm has been veri- ENRICHED WITH OMEGA-3 experts say, and
this term
fied by a third party; the USDA does Hens are fed a diet enhanced with describes the
not regulate how this term is used. omega-3 fatty acids from a source feeling that can
like flax seeds to boost the omega-3 be triggered by
ORGANIC count from the standard 30 mg news of the
Hens’ feed is certified organic. to between 100 and 600 mg. rising sea level,
the latest raging
wildfire, or
communities
Do they all taste the same? Happier hens make for tastier eggs! A firm, displaced by Eggs: SochAnam/Getty Images; product images courtesy of manufacturers
deep orange yolk is an indication of a diet high in carotenoid (a natural plant drought. One
pigment) from grazing, while a light yellow yolk suggests the hen was fed strategy to build
up your resil-
commercial food with wheat or barley. Does color matter? No! Eggshell
ience: practic-
color depends on the breed of chicken; typically, white hens lay white eggs
ing mindfulness
Herbal Essences Potent Aloe and and brown hens lay brown eggs. They are equal in flavor and nutrition. through yoga or
Bamboo Shampoo & Conditioner What about the size? Stores carry medium to jumbo sizes. The differ- meditation,
($6 each; at mass retailers) This ences are slight but might factor in when it comes to recipes. Large is the which can help
sulfate- free, color-safe cleansing duo bolster your
standard for baking— stick to that when whipping up your next baked good.
nourishes parched strands and sense of mean-
restores your scalp’s pH balance. ing and purpose.
10 APRIL 2020 HEALTH.COM
HTH0420_SHARE.indd 10 FINAL CONTENT 2/14/20 1:10 PM
Is giving my daughter money
to buy food helping her buy drugs?
When your child struggles with opioids,
you struggle with impossible questions.
DrugFree.org Where families find answers
the share WELLNESS
WARRIORS
KELLY LOVE & ALLISON EVANS
The friends discovered their passion for a toxin-free lifestyle
and created Branch Basics, a powerful, sustainable, healthy cleaning product
to allow everyone else to live clean, too.
had this amazing affinity and passion
ignite for natural health and natural
healing. Starting the company was
always about education. We wanted to
put Marilee’s brain on the internet; we
wanted to empower people to make
healthy choices in their everyday lives.
And cleaning, to us, is such a wonderful
way to begin. Everybody cleans, and
the products you use can make a huge
difference.
Kelly It is all about education. Branch
Basics cleaning product is just our
Trojan horse to open people’s minds
to start thinking about what they’re
bringing in their homes.
Tell us about your campaign,
#TossTheToxins.
Allison We are all about empowering
people to know what is safe and what is
not safe. We want them to be able to
remove sources of toxins from their
homes and allow their bodies to rest and
rejuvenate and detoxify. We’re now ship-
ping our starter kits in a box that outlines
the process of Toss the Toxins— this
entails looking at the products in your
home; reading the ingredient lists; and
Where did your inspiration for We were introduced to this world of no putting items with pesticides, synthetic
Branch Basics begin? toxins in her home. We were juicing, fragrances, or caution or danger signs in
Allison When Kelly and I were in col- walking barefoot in the grass, using an the box and safely disposing of them.
lege, my body began to essentially infrared sauna. Within eight weeks, The product we provide can take the
break down. I had been diagnosed my pain was gone. After a year [of liv- place of pretty much everything you just
with severe PCOS [polycystic ovary ing without toxins], my cysts actually threw out of your house.
syndrome] a couple of years prior. disappeared, and I no longer qualified
There were cysts all over my ovaries, as a PCOS candidate. I have been able
and I was told I would never be able to to get pregnant naturally twice, easily,
get pregnant naturally. [In college,] and have two healthy children.
I was experiencing unexplained Kelly I had all these [symptoms] lifted
chronic pain and loss of motor skills. that I thought were common things,
Doctors could not figure me out; I was like menstrual cramps and dry and
put on painkillers, muscle relaxers, itchy eyes. My headaches went away;
anti depressants, sleeping pills, and I was going to acupuncture and mas-
just wasn’t getting any results. My sage therapy for muscle pain, and that
aunt Marilee was an environmental all went away. Marilee taught us how
and dietary health consultant; she to start connecting our symptoms
started talking to me about the role with what we were putting in and
toxins play in the things we eat, the around ourselves.
things we put on our body, the things Courtesy of Branch Basics
we use in our home. Upon graduating What made you focus on Branch Basics offers one multipurpose
from the University of Texas in Austin, cleaning products? concentrated cleaner. Dilute the formula with
water in the premarked bottles for any house-
Kelly and I went to live with Marilee. Allison Kelly and I found that we both hold need. (Starter Kit, $59; branchbasics.com)
12 APRIL 2020 HEALTH.COM
HTH0420_SHARE.indd 12 FINAL CONTENT 2/14/20 1:10 PM
THE ORIGINAL
PLANT-BASED PROTEIN ™
© 2020 Wonderful Pistachios & Almonds LLC. All Rights Reserved. WONDERFUL, THE ORIGINAL PLANT-BASED PROTEIN, the accompanying logos and trade dress are trademarks of Wonderful Pistachios & Almonds LLC or its affiliates. WP191216-11
The best protein is grown, not bred. With six grams in every
serving, W∂nderful Pistachios is a tasty, healthy snack—and
your plant-based protein powerhouse.
WP191216-11_HealthPrint_Health_F.indd 1 12/18/19 3:45 PM
CLEAN BEAUTY KITCHEN PREP
HOW TO
WASH
VEGGIES
While it would be nice to buy all
organic, all the time, that’s not
always feasible (hello, $5 bunch
of celery!). So what’s the best
way to remove pesticide residue
from your fruits and veggies? One
study suggests baking soda may
be the secret. University of Mas-
sachusetts Amherst researchers
found that soaking apples in a
baking soda solution (1 teaspoon
per 2 cups water) for two minutes
removed more pesticides than a
Nailed It! two-minute rinse in tap water. And
the longer the soak, the better. (It
took 12 to 15 minutes to completely
remove all pesticides used in the
experiment.) “Many pesticides are
Now more than ever, the polish world is moving toward transparency. After awareness
not stable at alkali conditions, so
grew about health risks associated with common lacquer ingredients, many companies baking soda can degrade them,”
responded with new formulations—literally categorized by how many of those ingredients explains study author Lili He, PhD.
For produce too delicate to
they omit. Most traditional nail polishes today are 3-free (thankfully!), which means they
soak (like berries), certified inte-
skip the most potentially hazardous ingredients: formaldehyde, toluene, and dibutyl grative nutritionist Karina Hein-
phthalate (DBP). Other companies are going further in an effort to make their products rich recommends this DIY spray:
nontoxic (by the way, this term is not regulated and can be “defined” by the companies 1 cup water, 2 tablespoons baking
soda, and 1 tablespoon lemon
themselves). Here are some brands we like, each one committed to making a safer product that juice. Spritz onto produce, let sit
delivers the color and finish you crave. for 5 to 10 minutes, then rinse.
Chanel Le Vernis Longwear Sundays Nail Polish Sally Hansen
Nail Colour ($28; chanel.com) ($18; dearsundays.com) Good. Kind. Pure.
5-FREE Zoya Professional ($9; at drugstores)
Formulated without: Nail Lacquer 16-FREE
formaldehyde, toluene, DBP, ($10; amazon.com) Formulated without:
formaldehyde resin, and 10-FREE formaldehyde, toluene,
camphor. Formulated without: formaldehyde resin, camphor,
formaldehyde, toluene, DBP, xylene, ethyl tosylamide,
Pacifica 7 Free Nail Polish formaldehyde resin, camphor, acetone, phthalates (including
($9; ulta.com). xylene, ethyl tosylamide, DBP), parabens, triphenyl
7-FREE parabens, triphenyl phosphate, phosphate, animal- derived
Formulated without: and tert-butyl hydroperoxide. ingredients, styrene, bisphenol A,
formaldehyde, toluene, glycol ether derived from
DBP, resin, camphor, ethylene oxide, nonylphenol
xylene, and parabens. ethoxylate, and sulfates.
GET INVOLVED
EARTH DAY TURNS 50!
The first Earth Day celebration occurred on April 22, 1970,
when 20 million Americans across the country marched in
protest against rising pollution. The event sparked a movement
for environmental protection; today, Earth Day is recognized Nail polish: Peter Ardito; lettuce: Creative Crop/Getty Images
worldwide in 192 countries by more than a billion people.
This year’s theme is Climate Action; head to earthday.org to
see how you can join the movement.
14 APRIL 2020 HEALTH.COM
HTH0420_SHARE.indd 14 FINAL CONTENT 2/14/20 3:47 PM
the share GET THE GEAR
Sustainable Style
These fitness brands prove you don’t
have to sacrifice performance or the planet
for chic activewear.
BY VANESSA POWELL
Girlfriend Collective
uses recycled polyester and low-
impact nontoxic dyes. For each
product, the brand provides a
Sustainability Report on its site
explaining how many water bottles
it took to make it, how much
C02 was prevented, and how
much water was saved in produc-
tion. (Topanga Bra, $38, and
High-Rise Shorts, $48,
XXS–6XL; girlfriend.com)
Adidas by
Stella McCartney
reflects the passion that
the designer has shown as a
pioneer of ethical fashion.
The materials used include
recycled polyester made from
waste gathered in coastal
communities. (Lightweight
Rain Jacket, $190, and
Adizero Boston Sneakers,
$260; adidas.com) Outdoor Voices
uses fabrics made from recycled
and ethically sourced fibers. It Styling by Gabrielle Porcarro; hair by Nathan Rosenkranz for Honey Artists using Goody and Ouidad; makeup by Colleen Runne using Becca Cosmetics for Art Department; earrings: Mejuri; bracelets: Pura Vida and Kendra Scott; rings: Cynthia Ryakoff; Girlfriend Collective: Peter Ardito; all other product images courtesy of manufacturers
strives for progress over perfec-
tion and believes in radical trans-
parency. OV is working to expand
its sustainability initiatives
through partnerships that drive
funds for education, conversation,
and carbon- offsetting events.
(MegaFleece Half-Zip Hoodie,
$135, and Hudson Shorts, $55;
outdoorvoices.com)
Skatie Wolven
collects excess fabric from the fashion takes BPA-free bottles, transforms them
industry to upcycle its products. In addi- into nontoxic pellets, spins them into yarn,
tion to surplus fabric, it uses a material and weaves them into fabric to create soft,
that is made from 100 percent regener- functional clothing. For each sale, Wolven
ated polyamide fiber from postconsumer removes one pound of trash from the ocean.
materials. (Georgie Sports Bra in Pebble (Reverie Racerback Bra, $54, and Reverie
and Mesa, $60 each; skatie.com) Leggings, $88; wolventhreads.com)
16 APRIL 2020 HEALTH.COM PHOTOGRAPH BY ANTHONY CUNANAN
HTH0420_SHARE.indd 16 FINAL CONTENT 2/14/20 3:56 PM
19
C A R E
S K I N
M A K E U P
BYE-BYE, BREAKOUTS!
Pimples aren’t just a hallmark of puberty—adult acne I N N O VAT I O N S
is on the rise, thanks to stress, diet, and fluctuating
Troy Covey hormones. Here, a comprehensive guide for clearer skin.
BY LISA D eSANTIS
HTH0420_ACNE.indd 19 FINAL CONTENT 2/13/20 10:10 AM
beauty “Acne is the most common skin condition in the U.S., affecting over 95 percent
of Americans at some point in their lives,” says Shari Marchbein, MD, a derma-
tologist in New York City. In fact, 50 percent of 20-year-olds, 30 percent of 30-
year-olds, and 25 percent of 40-year-old women still experience acne, according
S C I E N C E to Dr. Marchbein. Those stats may sound defeating, but there’s a silver lining:
Because the condition has become more prevalent, there are more research stud-
S K I N ies on the various types of acne and more treatment options than ever before.
THE TYPE:
Cystic UNEXPECTED
Acne CULPRITS
HAIR REMOVAL
HOW IT HAPPENS: These are Your technique may be causing
deep, below-the-surface bumps breakouts! For instance, derma-
planing (an exfoliating treatment
that have no head and, in
done with a razor) is great for
women, are usually located nixing the peach fuzz that grows
along the jawline and the chin. on your face, but if you have
oily skin or active breakouts,
The condition is common in
the procedure can actually lead
those with oily skin—a combo to an overproduction of oil
of oil (sebum), dirt, and dead and further irritation, which can
skin gets trapped within pores treating acne and are prescribed then lead to more breakouts. The
best option: laser hair removal.
(especially at that time of the because the introduction of
month, as estrogen can cause those hormones can lower the
YOUR PILLOWCASE
sebum production to spike). Not level of acne-causing androgens It could be harboring bacteria—
only can the lesions be painful like testosterone, which spur If acne change it once a week.
treatments
and red but they can also cause the sebaceous gland to produce are over- HAIR PRODUCTS
PIH (post- inflammatory hyper- more sebum. Although it’s not used, Certain ingredients are great for
pigmentation, a.k.a. dark spots) FDA-approved for the treatment oil-gland strands but can wreak havoc on
activity
and scars long after the break- of acne, Spironolactone—a can skin around the hairline and on the
out heals. Because of this, blood pressure medication— decrease shoulders and back. Try the Seen
($24–$29; helloseen.com) line of
Dr. Marchbein says, treating works similarly for women in too much, products, which were developed
and skin
cystic acne quickly is key. that it blocks androgens, but can by a dermatologist specifically
THE TREATMENT REGIME: A con- without hormones. Derms become for those who suffer from acne.
too dry.
sistent skin-care routine can may also recommend taking
So use YOUR PHONE
help: Wash twice a day with them together. In more severe sparingly! When was the last time you
a cleanser containing chemical cases, “Isotretinoin— formerly And don’t cleaned your screen? According
forget to to a study conducted at the
exfoliants like glycolic acid, and Accutane— is the gold standard
moisturize. University of Arizona, a mobile
apply a retinoid, like AcneFree and has the potential to give phone can carry 10 times more
Adapalene Gel ($10; amazon a lasting remission, or even bacteria than a toilet seat. So each
.com), at night. Adapalene is cure, scarring cystic acne,” says time you hold your phone up to
your ear, you’re essentially expos-
gentler than prescription reti- Dr. Marchbein. (Women who
ing your skin to the germs that
nol and is meant to be used are pregnant or planning your device is carrying, which may
all over the face to reduce to get pregnant should avoid cause a future breakout.
dead-skin buildup, which in Isotretinoin because it can
turn prevents breakouts. But cause birth defects.) It’s a form
Dr. Marchbein warns that with of vitamin A (also a retinoid),
this type of acne, “traditional which works to reduce oil pro-
therapies like topicals are less duction in a more vigorous way.
likely to work,” so if you’re fol- QUICK FIX: Should you feel a cys-
lowing a routine that isn’t effec- tic lesion coming on and want to Product images courtesy of manufacturers
tive, a prescription may help. nip it quickly (hello, big meeting
RX ROUTE: Certain birth control tomorrow!), see your derm and
pills that contain estrogen and ask for a mild steroid shot to
progestin are FDA-approved for shrink it almost immediately.
20 APRIL 2020 HEALTH.COM
HTH0420_ACNE.indd 20 FINAL CONTENT 2/13/20 11:48 AM
THE TYPE:
Blackheads/Whiteheads
HOW IT HAPPENS: The root of them. Naturopathica Colloidal
these start with “sebum plugs” Silver & Salicylic Acid Acne
in a pore, or hair follicle, explains Clearing Cleanser ($38;
Rachel Nazarian, MD, a derma- naturopathica.com) pairs anti-
tologist in New York City. A microbial silver and sal acid to
blackhead is sebum plus bacte- help keep breakouts at bay.
ria and dead skin cells that plug BOOK A FACIAL: If you notice that
the opening of the pore. When you’re suffering from clogged THE TYPE:
a blocked pore closes, a white- pores on a regular basis, it’s
head forms. These are more smart to enlist the help of an Body
super ficial than cystic spots. expert. Christine Chin, a Believe
it or not,
Blackheads are black because licensed esthetician in New York a poor diet Blemishes
they’re open comedones, says City and founder of the epony- can change
Dr. Marchbein; when the sebum, mous spa, recommends seeing the quality
of sebum,
bacteria, and dead skin cells a professional for extractions making HOW IT HAPPENS: Even with a
are exposed to air, it all oxi- to keep your complexion clear. it stickier clear complexion, you may still
dizes, turning darker. With QUICK FIX: When a whitehead and more struggle with body breakouts.
likely to
pops up, reach for an acne clog pores. While most people have a
patch. These stickers are made So, yes, combo of both, there are many
of hydrocolloid, which turns what who suffer from just the neck
you eat
into a fluid- absorbing gel matters! down, says Dr. Marchbein, and
that draws out dirt and oil, though the culprits are similar
decreases inflammation, and (dirt, oil, and dead skin), sweat
creates a barrier to keep is a major factor too. Many
bacteria out. Alba Botanica women notice that the places
Acnedote Pimple Patches they break out the most are
($8; target.com) will conceal the where sports bras trap sweat.
blemish as it heals. THE TREATMENT REGIME: Use a
benzoyl peroxide cleanser, such
as CeraVe Acne Foaming
Cream Cleanser ($15; at mass
whiteheads, closed comedo nes, retailers), after a workout to get
the impurities are under the rid of blemish- causing bacteria.
skin and don’t have contact POWER TOOL: Dr. Nazarian likes
with air. Both are most com- the ProActiv Deep Cleansing
monly found in the T-zone Body Brush ($30; proactiv.com)
because that area has the most to get hard-to-reach spots.
sebaceous glands. QUICK FIX: No shower? Use a wipe
THE TREATMENT REGIME: Salicylic before changing clothes. Try
acid is a must because it can Yuni Rose Cucumber Shower
penetrate the pores and unclog Sheets ($15; yunibeauty.com).
ACNE-PROOF YOUR LIFESTYLE
ADJUST YOUR DIET STRESS LESS HIT THE HAY LESS IS MORE GO OIL-FREE
High- glycemic foods A boost in cortisol Skin conditions If you’re tempted to Stick to products that
can mess with your (a stress hormone) like eczema worsen try everything in your say “noncomedo-
hormones, points can send oil glands with poor sleep; acne medicine cabinet at genic” on their labels.
out Dr. Nazarian. Try into overdrive, so can too. Make sure to once, don’t. A pared- That means they
cutting these out maybe it’s time to try get the seven to nine down routine is actu- won’t clog your pores.
and see if your skin a meditation app. hours recommended ally the most effective
improves. If not, by the National way to tackle skin
let your derm know. Sleep Foundation. that’s inflamed.
HEALTH.COM APRIL 2020 21
HTH0420_ACNE.indd 21 FINAL CONTENT 2/13/20 11:48 AM
ADVERTISEMENT
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beauty My Five-Minute Face
S AY S As a new mom (with a
MINUTE 1:
AT H E R full-time job, a cookie- On the back of my hand, I combine a blob of moistur-
Ace Your Base
H E business side hustle, and izer with Supergoop! Unseen Sunscreen Broad
Spectrum SPF 40 ($32; sephora.com) and a pump
a long commute), I’m of Drunk Elephant D-Bronzi Anti- Pollution Sun-
always stressed about shine Drops ($36; sephora.com), and apply it all over
my face and neck with my Beautyblender. Next, I
getting through my to-do dab concealer under my eyes, around my nose, and
list while still sneaking on any spots on my cheeks or chin. Tarte Shape
Tape Contour Concealer ($27; tarte.com) has a doe-
in a few things that spark foot applicator— just dot and blend with your sponge.
joy. And one of those
things is makeup! I whole-
heartedly believe in its MINUTE 2: Sculpt
I have a round face, so this step is important. I use a
power to lift you up and fluffy brush to sweep on a peachy pink blush in a Nike
make you feel great. So swoosh motion, which helps elongate my face shape
(as opposed to concentrating on my apples). Using the
even though I might not same brush, I dip into matte bronzer and dust it along
have time to do all the the perimeter of my forehead, under my cheekbones
(suck in your cheeks to find the hollow spot), down
makeup steps I used to, I either side of my nose, and under my jawline. A dash of
created some shortcuts highlighter— Urban Decay Afterglow 8-Hour Powder
Highlighter in Fireball ($26; sephora.com)—on the
that still get me from blah tops of my cheekbones is my signature finish. Done!
to bam—in just five min-
utes. No matter how busy
you are, never underesti- MINUTE 3: Frame Your Face
mate the positive impact While it can be tempting to skip brows when you’re
of spending a little time time- crunched, they truly anchor your entire face. I comb
mine up with a spoolie, then apply a little brow powder
on yourself. You deserve it! with an angled brush to beef them up. You don’t have to
be perfect; just create hairlike strokes in sparse areas.
Trick: Begin at your arch and work your way out, because
that’s likely where you need more product; starting at the
front can result in a heavy-handed look. My go-to: Joey Healy
Luxe Brow Powder in Tobacco ($28; joeyhealy.com).
MINUTE 4:
Make Eyes Sparkle
I trace my bottom lash line with bronze liner, then rim my waterline with black (the
sharper and creamier the liner, the easier and faster this is). This pairing adds sexy
definition without looking too harsh. I brush a camel-color shadow over my lids and,
using a windshield- wiper motion, blend it into my crease with a dome-tipped brush.
MINUTE 5:
Pop On a Lip
I dab what makeup is left on my Beautyblender
over my closed mouth to create a neutral
canvas, then line my lips with a pinky mauve
pencil to emphasize my lip shape. I top that
with a rosy lipstick, followed by baby pink Product images courtesy of manufacturers
gloss. Right now, I’m loving this trio: Victoria
Beckham Beauty Lip Definer in No. 1 ($24;
victoriabeckhambeauty.com), Charlotte Til-
bury Matte Revolution Lipstick in Pillow Talk
($34; sephora.com), and Lawless Lip Shine
B E A U T Y
D I R E C T O R Lip Gloss in Babe ($25; sephora.com).
26 APRIL 2020 HEALTH.COM
HTH0420_HEATHERSAYS.indd 26 FINAL CONTENT 2/10/20 5:42 PM
beauty CLEAN-BEAUTY CRUSADERS
These three entrepreneurs are disrupting their industries
WA R R I O R S BY ANNEKE KNOT
to make the world a healthier place.
W E L L N E S S
Briogeo B. Well
Organic Australian
Tea Tree Oil, $32,
and Cold-Pressed
Castor Oil, $26;
briogeohair.com
What is your biggest priority
for your brand? Efficacy and
inclusivity are very important to
me. There are so many different
“Transparency
is so important hair- texture types, and formulating
to us. A lot of
brands are a diverse collection that speaks
adding ‘natural’
and ‘clean’ to to people is huge. People want to
packaging, and be able to pick up any brand and
that can be
deceiving.”
feel like it is speaking to them.
How are you making sure that
your products are clean for
consumers? We try to be super
clear about what we use. We have
always had our “six-free” method-
ology, where we leave out the
top-six most commonly used
hair-care ingredients that have
Nancy Twine products we made at home, and been linked to environmental
and potential bodily concerns
I realized there was a business
FOUNDER OF BRIOGEO opportunity to do something big- (sulfates, silicones, parabens,
ger with that family tradition. etc.). While our products aren’t
Childhood memories led Twine, 100 percent natural, they’re all
a former financier–turned–beauty How did it feel being a young 90 percent and above. We use
mogul, to launch her natural
and inclusive hair-care brand. woman taking on venerable a handful of safe synthetic ingre-
hair-care titans? It was really dients to help ensure that our
exciting and a little nerve- racking products have strong efficacy and
What prompted you to leave at the same time. However, I felt also a suitable shelf life to main-
finance and start Briogeo? My like my brand was very differenti- tain integrity for the client.
mom was a chemist, and while ated, so even though we techni-
I was growing up, we spent a lot of cally had competitors, in a lot of Is there anything you’d like
time making our own scalp scrubs, ways, we didn’t. We were one of the to share about Briogeo’s sus-
body treatments, hair oils, and all first brands to obtain the Clean at tainability practices? All of our
sorts of things. As an adult, I saw Sephora seal, and we meet the cri- bottles contain 25 percent PCR,
the shift that was happening in teria for all products. Even today, post consumer resin, and all of the
beauty, with consumers starting there’s not a huge number of clean shampoo and conditioner bottles Courtesy of Briogeo
to demand clean options. It made brands that offer a comprehensive, are recyclable. Furthering our
me think back to the incredible diverse assortment of products. stance on sustainability has been
28 APRIL 2020 HEALTH.COM
HTH0420_WARRIORS.indd 28 FINAL CONTENT 2/12/20 11:56 AM
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f
c
i
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a
get off he grid nd get on with eeling alive. Whether it’s
t
i
c
s
a backcountry hike or ly ishing n ecluded, rystal-clear
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f
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s
e
84944 WOT • Medicine Bow • Health Magazine • 8" x 10.875" • 1/14/20
beauty a big topic of discussion here—it’s
not something that can happen
overnight, but we’re definitely
having regular conversations on
how we can move forward.
WA R R I O R S Do you feel like sustainability is
something that’s required for
clean brands? That’s part of the
W E L L N E S S entire picture—the impact that
packaging is making. None of us
is perfect, and we all have room
to improve. However, we’re also
relying on innovations from the
packaging world to provide more
options that will allow us to main-
tain our visual brand identity but
also create a more sustainable path.
Francesco
Clark
FOUNDER OF CLARK’S BOTANICALS
After being paralyzed in a diving
accident in his early 20s, “If there is nothing
Clark’s passion for safe ingredients and innovative about
effective skin care was ignited. what you are doing,
then anyone else
can do it
in a second.”
When did skin care become
important to you? I got into a
pool- diving accident that severed and we didn’t have a manufacturer.
my spinal cord. The nerve damage Glenda gave us five months to make
Clark’s Botanicals
caused by my injury led to a condi- Smoothing Marine it into a real company.
Cream, $70 for 30 mL,
tion where my skin was no longer $105 for 50 mL, and Dual
able to sweat. I looked 10 years Charcoal Detox, $45; What does “clean beauty”
clarksbotanicals.com
older. My skin was gray, really dry mean to you? The way I grew
in some parts, really oily in others. up informed how I understand
It had become so sensitive that the “clean.” My father is a homeopathic
ingredients in common skin-care medical doctor. In our house,
products would make me break we prioritized keeping our bodies
out in hives. I couldn’t look in the healthy in the most natural way
mirror for three years because all possible. Similarly, that’s how I
I would see was the wheelchair. so my sister, Charlotte, drove me see clean beauty: It’s using botani-
The day that Christopher Reeve over to meet with her. Glenda saw cal ingredients and pairing them
passed away, I was at my lowest me and said, “You look the same— with science and technology
point—and I realized this was not you’re just sitting down.” Before to create something that’s both
me. I needed to do something to I could answer, Charlotte jumped effective and good for you.
feel like myself again. in and said, “He’s not just sitting
around doing nothing, he’s making Because the clean-beauty indus- Clark: Daphne Youree for The Select 7; product images courtesy of manufacturer
Is that what prompted you to this [skin-care line] with our father.” try is unregulated, what’s the
create Clark’s Botanicals? Yes. Then she pulled out a bag of ugly standard that you use for Clark’s
Before my injury, I was working in jars of the future Smoothing Botanicals? We look to standards
magazines, which is where I met Marine Cream and left them with set by major beauty retailers like
Glenda Bailey [former editor in chief Glenda. I was mortified, but we got Credo, Detox Market, and Sephora
of Harper’s Bazaar]. A few years a phone call a couple weeks later to navigate our brand. We don’t
after my accident, Glenda reached saying [Harper’s Bazaar] wanted to use parabens, phthalates, sulfates,
out, wanting to see me and catch up, shoot it. It wasn’t sold anywhere, hydroquinone, formal dehyde,
30 APRIL 2020 HEALTH.COM
HTH0420_WARRIORS.indd 30 FINAL CONTENT 2/12/20 3:27 PM
SASHA DIGIULIAN
WORLD CHAMPION ROCK CLIMBER
8 FIRST ASCENTS
36 FIRST FEMALE ASCENTS
PAIN HAPPENS.
SUFFERING IS OPTIONAL.
YOU TRAIN HARD AND SOMETIMES YOU HURT, BUT DON’T LET THAT STOP YOU.
TRY NEW TIGER BALM ACTIVE MUSCLE SPRAY FOR PAIN RELIEF FROM MUSCLE ACHES & STRAINS.
NEW!
NEW SPRAY AVAILABLE AT SELECT TIGERBALM.COM
beauty triclosan/triclocarban, silicones, Westman
Gucci
petrolatum, plastic beads, or artifi-
cial colors. We don’t test on ani-
mals. We don’t want to get too FOUNDER OF WESTMAN ATELIER
caught up with advertising what After more than a decade as
our products don’t have—we keep
WA R R I O R S our focus on what works! a celebrity makeup artist, Westman decided Westman Atelier
it was time to create her own
line of prestige good-for-you makeup.
What is Clark’s Botanicals doing
W E L L N E S S to reduce its environmental How did Westman Atelier get Beauty Butter Powder
Bronzer, $75, and Lit Up
footprint? Earlier this year, we
Highlighter Stick, $48;
westman-atelier.com
repackaged the entire line. We’re
its start? When I consulted with
using glass instead of acrylic
for the product- development pro-
jars, and we’re also using airless brands in the past, I had a passion mindset—what we put in and on
pumps instead of traditional cess, deciding what goes into the our bodies should be safe. I
pumps, which eliminates the need formulations. I’m fascinated by grew up on an ashram. My family
for a second inner jar and keeps making products in a lab, then using was vegetarian. I was taught to
the product fresher. them as a makeup artist, seeing pay attention to ingredients—
how they work when you apply them everything we ate was organic and
Clean beauty is often projected to the skin. I knew if I ever had my had very little sugar. That way of
as a trend—do you find that own line, I would create something eating made me feel good, and
encouraging or frustrating? that was as natural and as conscien- obviously it made a mark! It was
From my point of view, clean tiously crafted as possible. always my mission to launch a line
beauty isn’t a trend—it’s just the with wellness and transparency
way we’re all going to be living. What does “clean” mean for at the heart. We always refer to
Using ingredients that are good for your brand? What do you think the European Union’s rigorous
your skin—and avoiding those that it should mean in general? For clean-beauty standards [which are
aren’t—will always persevere. Westman Atelier, “clean” is a far stricter than those in the U.S.].
Beyond product formulations,
how is Westman Atelier address-
ing sustainability? We are in
constant search of performance-
driven sustainable materials. We’re
actively pursuing a refillable con-
cept for our new products that we
are hoping to have available by
2021. It’s a process. However, this
is an area that we’re passionate
“Due to my about and want to do correctly.
makeup- artist
background,
I have high
expectations for What advice do you have for
performance,
so I don’t let someone who wants to clean
anything pass
short of up their routine but doesn’t
excellence.”
know where to begin? Start
researching ingredients, create
your own “what’s in and what’s
out” list, then look into product
formulations. And if they reso-
nate, start trying!
What do you think is missing Westman: Alexi Lubomirski; product images courtesy of manufacturer
from the clean-beauty conversa-
tion? Larger companies need to
get on board. That’s the most effi-
cient way to make clean formulas
and sustainable packaging more
affordable and more accessible for
all brands and people.
32 APRIL 2020 HEALTH.COM
HTH0420_WARRIORS.indd 32 FINAL CONTENT 2/12/20 2:48 PM
35
IT’S A
STRETCH
The exercise that feels
more like a massage W E L L- B E I N G
than a workout.
BY SARAH MILLER
Stretching used to mean a speedy
pre-jog toe touch. Now it’s its very
own special thing—with classes and
equipment. “There’s a shift where
people are realizing that strength
and flexibility are two sides of the
same coin,” says Carrie Collins of
Stretch Chi, a resistance stretching
studio in Chicago.
Stretching may sound tame, but F I T N E S S
the benefits are significant. “It
keeps joints lubricated; relieves
muscle tension and cramping; and
improves posture, mobility, and the
ability to relax,” says Sabrina Fair-
child, a kinesiology lecturer at
Chico State University in Califor-
nia. As you age, regular stretching
helps keep your joints moving
through their full range of motion.
Collins points out that the old
“hold the stretch” isn’t necessarily A D V I C E
the best route to results. “It’s really
important to stretch and strengthen
at the same time, so you want to E X P E R T
keep the muscle engaged while you
stretch.” Whether your goal is run-
ning a 10K or simply putting on your
own sweater for the next 40 years,
follow this stretching routine two
or three days a week.
PHOTOGRAPHS BY ANTHONY CUNANAN
HTH0420_STRETCHING.indd 35 FINAL CONTENT 2/14/20 1:00 PM
body + mind Tight Spot: Tight Spot: Lower Back
2
1
Hips
The Fix: The Fix: Hamstring Stretch
Seated IT Band/
Glute Stretch
W O R K O U T (B) Hinge forward
from the waist.
T H E (A) Sit down, and
THE SETUP
cross your left
ankle over your
right knee (your
ankle bone THE SETUP
should be just (A) Put your leg up on a
outside the edge coffee table or a chair
of your knee). at a comfortable height.
(B) Push your right
heel off the ground
into a tiptoe posi-
tion so your right
knee presses into
your left ankle.
THE MOTION THE MOTION
Engage your left glute so your left ankle pushes back As you lean forward, push your heel into the table to
against the force of the right knee. Slowly raise and lower engage your hamstring. Then use the power of your leg
right heel, repeating 10 times. (Lean forward at the waist pushing into the table to get your body back upright.
to deepen or intensify the stretch.) Repeat on other leg. Move forward and back 10 times. Repeat on other leg.
3 THE MOTION Styling by Gabrielle Porcarro; hair by Nathan Rosenkranz for Honey Artists using Goody and Ouidad; makeup by Colleen Runne using Becca Cosmetics for Art Department
Maintain tension by pushing your
fingertips into the floor. Shift your
Tight Spot: weight a small amount—an inch or two
Fingers & Forearms is enough—toward your heels, then
The Fix: return to starting position, repeating
10 times. If this position bothers your
Wrists & Arms Stretch
knees, modify the motion so that
you stand and place hands on a table
or counter, and slowly lean back.
THE SETUP
(A) Get down on your
hands and knees.
(B) Place your palms on the
floor (they might not be
totally flat) so that fingers
point toward your knees.
36 APRIL 2020 HEALTH.COM
HTH0420_STRETCHING.indd 36 FINAL CONTENT 2/18/20 4:52 PM
body + mind
4 5
Tight Spot: Tight Spots: Mid-Upper Back & Shoulders
Upper Back The Fix: Chest Stretch
The Fix:
Shoulder Stretch THE SETUP
(A) Lie on a 30- or 36-inch roller
(B) Grasp positioned along the length of your
your left spine, and make sure your head and W O R K O U T
elbow in your sacrum are resting on the roller.
THE right hand.
SETUP
(A) Hold your T H E
right arm in
front of you,
upper arm
parallel to
floor and
elbow bent.
(B) Place your feet hip-width
apart, with knees bent.
Exercises 1–3 and 6 provided by Carrie Collins; exercises 4 and 5 provided by Wendi August; tank top: Adidas; sports bra: Live!; leggings: Onzie; sneakers: Asics; foam roller: NordicTrack
THE MOTION
Keeping abs engaged, exhale and reach your arms straight up, and then
DROP $30 ON A FOAM
over your head (with upper arms next to your ears). Inhale and, with
ROLLER AND YOU’RE READY
palms facing up, circle your arms toward your hips. Repeat 8 to 10 times. TO…ROLL. “IT PROVIDES
LEVERAGE AND GENTLE
PRESSURE TO GET AT TIGHT,
HARD-TO-REACH AREAS,”
SAYS WENDI AUGUST,
6 A PILATES INSTRUCTOR
IN NEVADA CITY,
CALIFORNIA.
Tight Spot: Entire Back
The Fix: Spine Stretch
THE SETUP
(A) Sit on the floor with feet
together and knees bent.
(B) Lean back, position lower
shoulder blades on roller, and
THE MOTION
place hands behind head.
Gently pull left elbow to the
right, resisting the pull by
activating your left shoulder.
Maintain that tension as you THE MOTION
pulse the left elbow against your Keeping abs tight, lift hips to shoulder height and roll back and forth along the mid-back area.
right hand. Repeat 10 times; (Don’t roll onto neck or low back.) To isolate the upper spine, lean your head, neck, and shoulders
repeat on other arm. toward the floor as you’re rolling, as if you’re draping the spine over the roller. Repeat 8 to 10 times.
HEALTH.COM APRIL 2020 37
HTH0420_STRETCHING.indd 37 FINAL CONTENT 2/18/20 4:52 PM
body + mind OUTSMARTING ALLERGIES
For advice on surviving the stuffy-sneezy-itchy season
ahead, we turned to MDs who know those symptoms firsthand.
Here are some practices that allergic allergists rely on.
I T BY HANNAH HARPER
D O USE AN APP
TO TRACK
POLLEN
C S COUNTS.
D O 1 2
H O W THEY BELIEVE IN THEY CRANK THE AC.
IMMUNOTHERAPY.
“Allergy shots are “In the springtime, tree pollen really bothers me, so I usually
keep the windows closed and the air conditioner on. Running
about as homeopathic the AC also keeps the humidity level in my home low, and
as regular doctors get. that’s good because if it’s too humid, mold and dust mites can
We are injecting small thrive. You want to try to keep the humidity at less than
amounts of what 30 percent. The other thing I do for dust mite prevention is
you’re allergic to under use pillow covers; if there are any dust mites in the pillow,
the skin. You start with they can’t pass through. I have a cover for the mattress, too.”
a tiny bit and build up
—Marissa Love, MD, an allergist- immunologist within the University of Kansas Health System in Kansas City
to a dose that’s proven
to be effective, and
then you keep expos- 3 4
ing yourself to the aller-
THEY USE STEAM TREATMENTS. THEY CHOOSE
gen until your immune MULTITASKING MEDS.
system responds to “My symptoms flare up again as “Congestion is my
it in a more normal soon as we start to see leaves biggest symptom
way and you stop hav- budding on the trees. I like to do from my dust mite
ing so many symp- humidifying treatments, even if it’s allergy. The best
toms. The downside a really hot shower, to help drain medication for treat-
is that it takes a long my sinuses. Or I’ll take a pot of ing nasal congestion
time, about three water, bring it to a boil, add fresh in allergies is a nasal
to five years. But the ginger, and then breathe that in. steroid, something
effects can be long- The steam helps open up the like Flonase. People
lasting. I haven’t had a sinuses, and the ginger actually tend to go first to
shot for 10 years, and decreases inflammation in antihistamines, and
I’m still doing OK.” the sinuses and nasal passages.” those are great if
—Tania Elliott, MD, an associate attending at NYU Langone
—Janna Tuck, MD, an allergist in private Health in New York City and spokesperson for the you have itchy eyes
practice in Santa Fe, New Mexico American College of Allergy, Asthma and Immunology
or sneezing. But
they aren’t as great
5 for congestion. So
if you’re going to
THEY TAKE A SPOONFUL OF HONEY.
“There’s a theory that since local honey may contain local pick one medicine
pollen, ingesting it could help you become less sensitive that hits the major-
to the pollen over time. There hasn’t been a study that proves ity of symptoms,
it works, but there certainly has never been a study that I would say a nasal
proves it hurts either. And there’s a lot of anecdotal evidence steroid is the best.”
behind it. So I have local honey every morning in my hot tea.” —Erin McGintee, MD, an
allergist- immunologist at
—Maeve O’Connor, MD, the founder and medical director of Allergy Asthma & Immunology Relief in ENT and Allergy Associates
Charlotte, North Carolina in Southampton, New York
38 APRIL 2020 HEALTH.COM
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body + mind
CHRONIC
PAIN IS A TOP
REASON
PEOPLE SEEK
MEDICAL
CARE.
A I N E R
X P L
just physical discomfort. This
E
complex condition can sap a
person’s energy; make it difficult T H E
to get a good night’s sleep; and
lead to mental health issues, like
anxiety or depression.
It’s also probably more widespread
than you think: According to the
CDC, roughly one in five Americans
has chronic pain. The most common
types include migraines, low back
pain, nerve pain, and joint pain.
Where It Begins
Certain medical conditions—such as
endometriosis and Lyme disease—
can cause chronic pain. But it typi-
cally starts with postsurgical pain
or an injury. “It’s not clear why some
people get it and others do not,”
says Beth Darnall, PhD, an associ-
ate professor in the Department
of Anesthesiology, Perioperative
and Pain Medicine at the Stanford
University School of Medicine.
One theory is that the brain devel-
ops an “imprint” of the neurological
pathway of the original pain, says
FINDING THERE ISN’T ONE WAY to describe Sharvani Durbhakula, MD, a physi-
chronic pain. Some people compare
cian at the Johns Hopkins Hospital
RELIEF it to lightning bolts; others say their Blaustein Pain Treatment Center
bodies feel heavy, like concrete. The
in East Baltimore. As a result, the
pain can be an everyday reality, brain continues to transmit pain
or only flare up a few times a week. signals even after the physical
Much about chronic It may be sharp or dull, burning, damage to the body has healed.
pain remains a mystery— stabbing, prickling, or tingling. Persistent aches can also set up
but there are research- “For many patients, it flips their a vicious cycle. The longer some
backed remedies that lives upside down,” says Jack Lam, people experience pain, the more
can help. Here’s MD, a physician at the Rex Pain they focus on it, and the more
why doctors are hopeful Management Center in Raleigh, stressed they become. We know
about the diagnosis. North Carolina. Though they that both attention and stress hike
BY MAGGIE PUNIEWSKA may look fine on the outside, they up pain processing in the brain,
could be in agony, he adds. says Darnall.
Pain is considered chronic when University of Hiroshima in Japan
Indeed, one 2017 study from the
Jutta Klee/Gallery Stock or persists beyond the expected suggested that repeatedly think-
it lasts longer than three months
healing time for a particular
ing about pain—or worrying about
when it will strike next—may
injury. It can affect any part of the
even rewire the brain in a way that
body and may entail more than
HEALTH.COM APRIL 2020 43
HTH0420_PAIN.indd 43 FINAL CONTENT 2/10/20 6:35 PM
body + mind amplifies the perception of those complementary practices, including
aches. But make no mistake,
mindfulness meditation, can offer
relief too. (Check out the latest find-
chronic pain is not purely psycho-
logical: “It’s important for people
ings on promising methods at right).
to know that all pain is real. Pain
After exploring many other
has a medical basis,” says Darnall. options, your doc may recommend
“It’s not all in your head.” trying an opioid. Because these Unconventional
A I N E R Ease the Ache powerful drugs can be so addic- Remedies
tive, she should help you carefully
X P L Another misconception about weigh the risks and benefits. If These less traditional
you decide to fill the script, you’ll
the condition is that it’s not treat-
E (and drug-free) treatments
able. “People think chronic means have regular follow-ups so she
T H E unsolvable,” says Darnall, and can evaluate its effects. may lead to real results.
that’s not the case.
Mindfulness meditation
Your primary care provider Boost Your Reserves
can reduce the severity of
might suggest starting with physi- Does your pain mess with your
chronic pain and boost
cal therapy or an over-the-counter sleep? It turns out restless nights
medicine. (It can be tempting to are a double whammy: The quality quality of life for those who
self- medicate, says Dr. Lam, but an of your sleep is one of the most have it, according to a 2019
MD can point you to a drug that’s important predictors of pain inten- review of studies. Experts
most effective for your type of sity the next day. So if you’re strug- suspect that mindfulness
gling to get enough shut-eye, be can actually cut down on
sure to tell your physician. She may pain signaling in the brain.
suggest techniques to help you
relax or change the timing of your
Resistance training may
It’s important medication to give you the most be an effective remedy for
for people to relief at bedtime. the widespread muscle pain
Some people with chronic pain
know that all report that CBD helps them get to caused by fibromyalgia:
pain is real. sleep, and also eases anxiety and Swedish researchers found
Pain has a dampens pain sensations— but this that after women with this
medical basis. phyto chemical derived from the condition trained with
It’s not all in cannabis plant hasn’t been well a physical therapist twice a
your head. studied yet in humans. It’s thought week for 15 weeks, they
to work by quieting nerves that are reported less pain and had
overfiring, says Dr. Lam. (For more better pain tolerance.
on CBD products, see page 95.)
If you’re looking for a more tried-
Tai chi has been shown
pain.) If those initial treatments and-true method for managing the to help ease lower back
don’t work, it’s a good idea to see a everyday realities of chronic pain,
aches and pain from
doctor who specializes in pain consider cognitive behavioral ther-
osteoarthritis— possibly
management. Try to find a physi- apy, or CBT. There is a vast body of
because the graceful martial
cian who has experience with your research behind this form of talk
art may improve muscle
specific issue, says Darnall— and therapy, which teaches techniques
someone who will take a holistic to control pain-related distress. strength and joint stability.
approach that goes beyond the med- “Over time, these skills help to calm
ical underpinnings of your pain. the central nervous system and Acupuncture alleviated
Specialists use a variety of thera- decrease pain signals in the brain,” the discomfort from chronic
pies to ease persistent pain, from says Darnall. Her research has also muscle pain, headaches, and
meds such as anti- inflammatories shown that CBT can make medical osteoarthritis among partici
and antidepressants to steroid injec- treatments more effective. pants in 39 studies, per a
tions and surgical procedures. In With a multipronged approach,
review of research that was
some cases, a spinal cord stimulator most chronic-pain patients
published in 2018. The very
may be helpful. This implanted are able to find relief, she says.
device emits tiny electrical pulses “Whether you’ve had pain for thin needles may trigger
that mask pain signals traveling months or decades, there are the release of endorphins,
brain chemicals that play a
to the brain; you feel a gentle things you can do on a daily basis
tingling or fluttering sensation to reduce both the intensity and role in quelling pain.
instead. Research suggests some the impact of the pain.”
44 APRIL 2020 HEALTH.COM
HTH0420_PAIN.indd 44 FINAL CONTENT 2/10/20 6:35 PM
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body + mind real time so the record is as accu-
rate and precise as possible.
There is an art to doing this. It
takes skill to make eye contact and
engage in conversation as you record
notes. There are doctors who are
better at it than others. But as long
Q + A as your provider is asking follow-up
questions about your concerns—
proof she is indeed listening and
processing—I wouldn’t hold all the
typing against her. It’s just part of
practicing medicine in 2020.
The upside of EMRs is that they
allow your doctor to provide better
care. She’s able to access much of
your medical history in seconds.
Past surgeries, diagnostic imagery,
lab results, allergies, medications—
it’s all right there on her screen. She
no longer has to sift through a huge
paper chart and decipher other cli-
nicians’ handwriting to get a com-
plete picture. She’s also less likely to
make a mistake, by ordering a dupli-
cate test, for example, or prescrib-
ing a drug that might interact with
something else you’re taking. For
all those reasons, many states actu-
ally require that doctors use EMRs.
Another silver lining: Doctors
often give patients access to a por-
tion of their electronic records,
so you’re equipped with more spe-
cific info about your own health.
OUR DOC My doctor spends most A chiropractor diagnosed
of our time together typing
me with adrenal fatigue. Is that
WILL SEE into a computer. Sometimes a legit diagnosis?
I wonder if she’s really
YOU NOW paying attention to what I’m Whether adrenal fatigue exists
saying. How can I be sure? or not is a controversial subject.
Some complementary medicine
Is your physician actually Ah, the modern age of medicine. practitioners believe it’s a disorder
listening to you? Are The adoption of electronic medical brought on by chronic stress that
bioidentical hormones records (EMRs) has been both a can cause a wide range of general
safe? Dr. Raj has answers. blessing and a curse. symptoms, including tiredness,
Whenever you see your provider, depression, aches, and sleep issues.
she has to document what hap- There is a well- established condi-
pened during that visit. Some doc- tion called adrenal insufficiency,
tors rely on their memory and write in which the adrenal glands fail to
their notes after the patient has produce enough of key steroid hor-
gone, perhaps at the end of the day. mones (primarily cortisol), causing
But many physicians— including extreme exhaustion. Some practi-
me— prefer to enter the details in tioners describe adrenal fatigue as a
milder form of adrenal insufficiency,
not detectable by blood tests.
Health’s medical editor, ROSHINI RAJAPAKSA, MD,
is an associate professor of medicine at the NYU School But to date, researchers haven’t
of Medicine and a cofounder of TULA Skincare. found proof that adrenal fatigue is
46 APRIL 2020 HEALTH.COM ILLUSTRATION BY JOSÉ LUIS MERINO
HTH0420_DRRAJ.indd 46 FINAL CONTENT 2/10/20 6:37 PM
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body + mind an actual syndrome. Lack of energy, a compounding pharmacy to get
You don’t need to go through
however, is certainly a very real
symptom. I suggest following up
a bioidentical product, however;
with your MD to investigate other
there are many options made by
possible causes, such as a hypo active
are approved by the FDA and
thyroid or anemia. And if you’re pharmaceutical companies that
under chronic stress, it’s essential to subject to the agency’s rigorous De-stress
Q + A create more balance in your life by quality- assurance standards. Digitally
Worried about the safety of hor-
eating well, working out, and priori-
tizing sleep and self-care. Doing mone therapy in general? Talk to
those things will help improve your your doctor about other strategies
energy and your overall health, too. that may help ease hot flashes, These apps are designed to
such as taking an antidepressant. help you recharge whenever
I’m considering taking bioiden- life gets a little nutty.
tical hormones to treat my hot Are brain-training apps worth
flashes. Are they a safe choice? trying? They promise to build COLORFY
up your cognitive reserve; Coloring books for grown-ups
Bioidentical hormones are synthe- what does that mean, exactly? are trendy for a reason: Research
sized from plant estrogens (found in suggests the activity reduces
yams and soy). They are often con- Cognitive reserve refers to your anxiety. And now you don’t even
sidered a “natural” approach to man- brain’s resilience, or its ability to need a set of markers. This app
aging perimenopausal symptoms stave off normal, age-related has 1,000-plus designs you can
because they have the same molec- decline, and even the effects of color right on your phone.
ular structure as the hormones dementia. So it’s no wonder people
your body produces. It’s worth not- are spending lots of time and
LITTLEGLOW
ing, though, that there’s no scien- money on these apps. But unfortu-
Every week, the app sends you
tific data that suggests bioidentical nately, there isn’t great evidence
five “pops of positivity”— little
hormones are in any way superior that they work.
challenges that nurture your
to traditional versions— which may The more you use the apps, the
mind, body, and spirit. For exam-
be plant-, animal-, or synthetic- better you may get at their memory
ple, you might receive a nudge
based and don’t imitate your own games and cognition tests. Those
to listen to a new podcast or take
hormones exactly. More research specific skills don’t necessarily
the stairs for the rest of the day.
is needed on that front. improve your brain function in
One reason women are drawn to everyday life, however.
bioidenticals is that they can be What can you do to keep your DAY ONE
custom- blended by a compounding brain sharp? It turns out that exer- Recording your thoughts in
pharmacy, per your doctor’s orders. cise and eating a healthy diet are a journal can be a helpful way
In theory, this allows your doc to just as good for your noggin as they to keep things in perspective.
individualize your treatment, by are for your heart. That’s because But sometimes words aren’t
prescribing a tailored dose, mix- they help prevent a buildup of plaque enough. With Day One’s pre-
ture, or preparation (such as cap- in the arteries that feed both your mium plan ($35 per year), you
sules or suppositories). But again, ticker and your brain—and a steady can enhance your entries with
we don’t have research that shows flow of blood (and nutrients) is vital pics, videos, audio recordings,
custom mixes are more effective for your memory. and drawings, too.
than traditional hormones. Other key factors that may boost
And they do carry some risks. your recall: maintaining a healthy STOP, BREATHE & THINK
For starters, made-to-order formu- social life, challenging yourself men- The beauty of this meditation
lations aren’t regulated by the FDA. tally, and learning new things, like app (owned by Health’s parent
That means your personalized the latest hip-hop dance moves, or company, Meredith Corporation)
product won’t have been tested for how to practice qigong. Even little is that it recommends guided
efficacy or side effects—or to prove tweaks—like switching the hand you sessions based on your current
it’s free from contaminants, or brush your teeth with—might help. physical and emotional state—
even that it contains the exact dose Of course, quality sleep and so you can start relaxing, stat.
of hormones listed on the bottle. self-care are crucial too. If you
Because hormones like estrogen like the idea of using an app to pro- Hover your
and progesterone can have serious tect your cognitive reserve, you’d phone’s camera
over the smart code
side effects—and in some women, be better off with one that helps to check out Stop,
even raise the risk of cancer— you tame your stress. (Check out Breathe & Think.
that uncertainty is concerning. the sidebar for a few smart picks.)
48 APRIL 2020 HEALTH.COM
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body + mind THE BUDDY SYSTEM
Teamwork makes the dream work, right? Apply that concept to your fitness
V I B E S goals, and you’ve got a seriously powerful game plan. Here’s why.
BY ROZALYNN S. FRAZIER
G O O D
Commitment Connection Challenge
We’ve all been there, struggling to These days, most people are yearning You know that spirit of healthy com-
make it to a yoga, HIIT, barre, or [insert for a connection— and not the empty kind petition you encounter at places like
your favorite workout here] class. The that comes from social media. Training CrossFit and SoulCycle? It has a name:
workout may be hard, but getting there with a friend leverages our natural craving the Köhler Effect (identified by German
is often harder. “Accountability is the for community, and it leads to a more psychologist Otto Köhler back in the
secret sauce of success,” explains Rachel favorable attitude toward fitness overall. 1920s). “It’s a phenomenon where individ-
Fiske, a NASM certified personal trainer. “Social support is linked to a diverse uals’ effort increases as they see others
“Research shows that having someone to range of health benefits— boosting your doing better than them,” says Silber. Hav-
work out with makes you more likely to immune system, improving mental ing someone next to you who is feeling
stay committed to a routine and progress health states, and increasing one’s sense your pain yet keeps going will inspire you
toward your goals.” This is one of the few of self-worth,” says Stephanie Silber, an to give it all you’ve got. What’s more,
situations where it’s OK to worry about ACE certified personal trainer and group “pushing through 10 extra burpees or
what someone else thinks of you: If fitness instructor. “Connecting with oth- bench- pressing your own body weight
you made a plan to meet a friend for a ers helps our body produce serotonin and becomes a lot easier when your partner
workout, then canceled last- minute, you’ve oxytocin, and these ‘happy’ hormones is there, cheering you on. Knowing that
inconvenienced them—not nice! help turn off the fear center in our brain, you’re not alone and finishing those reps
which reduces anxiety,” explains Andrea or that set together could be just the
Marcellus, fitness expert and author motivation you need,” says Melissa Vogel,
of The Way In. “So you’ll get an endorphin a certified personal trainer and owner of
rush simply from working out, but work- Melissa Vogel Fitness.
ing out with a friend can create an overall
sense of positivity and well-being.”
Jovo Jovanovic/Stocksy
52 APRIL 2020 HEALTH.COM
HTH0420_BUDDY.indd 52 FINAL CONTENT 2/10/20 5:14 PM
PRESENTED BY
by invitation | tipsntrends, inc | 323-525-1700 *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
body + mind
HOW DIGESTION WORKS
The stomach gets all the glory, but the process of extracting nutrients from
food actually involves a whole system of organs. Journey down the alimentary
canal to find out exactly what happens every time you take a bite.
A LT H
BY CATHERINE D iBENEDETTO
H E
G U T
1
Mouth
This is where it all begins:
Chewing crushes and grinds
the food, while salivary enzymes 2
moisten and soften it.
Then your tongue helps form Esophagus
the mashed-up bite into a With a wave of coordi-
ready-to-swallow little mass nated contractions,
called a bolus. layers of muscle push the
bolus toward the lower
esophageal sphincter
(LES), a trapdoor- like
entryway to your stom-
ach. Once the bolus travels
through the LES, the
muscle usually closes up
again. But in some people,
certain triggers can
temporarily loosen it, and
stomach acid may rise
up into the esophagus—
that’s acid reflux.
Common culprits include
stress, alcohol, caffeine,
and citrus fruits. “Try to
eliminate your triggers,”
says gastroenterologist
Niket Sonpal, MD, an
adjunct assistant profes-
sor at the Touro College of
Osteopathic Medicine in
3 New York City. If that
doesn’t work, your doc
Stomach may recommend medica-
“The stomach is like the body’s tion. And if the heartburn
mortar and pestle,” says Dr. Sonpal.
happens on the reg,
It has powerful muscular walls that con-
she may check for
tract in three different directions
gastroesophageal reflux
to blend the bolus with gastric juices,
disease (GERD), a chronic
which deconstruct food particles
form of acid reflux.
into their building blocks—fats, carbo-
hydrates, and proteins. Once the
stomach has finished its work,
what’s left is chyme, which has
a paste-like consistency.
→
ILLUSTRATIONS BY JENNIFER TAPIAS DERCH HEALTH.COM APRIL 2020 55
HTH0420_DIGESTION.indd 55 FINAL CONTENT 2/12/20 3:53 PM
I CAN’T BELIEVEHOW HAPPY
MY SON ISAFTER FINALLY
TAKINGCONTROL OF HIS
HEROINADDICTION
Find Help. FIND hope.
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body + mind
4
Small Intestine
Next up: a winding tour through the
20-foot-long upper section of the intestines.
The chyme meets a mixture of chemicals—
including bile and enzymes— that helps
break down fats, carbs, and proteins into their
singular molecular components (think fatty A LT H
acids, simple sugars, and amino acids).
Those simple nutrients are then absorbed H E
through the intestinal walls into the G U T
bloodstream and shuttled to cells throughout
your body. If you suspect you have a food
intolerance, you may lack an enzyme needed
to digest that food. (Lactose intolerance,
for example, is due to a shortage of lactase,
the enzyme that breaks down the sugar in
milk.) Your first step, says Dr. Sonpal,
should be to see a gastroenterologist, who
can rule out other causes of GI distress.
5
Large Intestine
The final stage of digestion happens in the colon, where
microbes lend a major hand. These busy bugs break
apart any nutrients that remain. But that’s not all: “They
actually eat some waste products and create good
vitamins, and the body absorbs those,” Dr. Sonpal says.
The bacteria help you stay regular as well. To keep them
healthy, make sure you have probiotics in your diet,
advises Dr. Sonpal. “The number one source I recommend
is yogurt.” ¶ Your gut bugs are also one reason you toot;
as they feed on carbs like fiber, gas is produced. But
remember, passing gas is normal, as often as 20 times
a day! (Problems arise in the large intestine when
disorders like Crohn’s disease, ulcerative colitis, or irrita-
ble bowel syndrome develop; treatment can greatly
reduce the symptoms of these conditions.) ¶ As the
chyme moves through the colon—the trip can take about
36 hours—much of its remaining water content is
absorbed by the intestinal walls. It starts out liquidy, says
Dr. Sonpal, but “by the end, it’s what poop looks like.”
(If chyme moves too slowly, it loses too much water, and
you end up constipated; if it passes too quickly, you
can get diarrhea.) Now called stool—and made up mostly
of waste—it’s ready to be eliminated in your next BM.
HOW OFTEN SHOULD YOU...?
The average person has a BM at least once a day, and as often as three times a day.
But what if you’re only going every other day? “That doesn’t necessarily mean you’re
constipated,” says Dr. Sonpal. “It’s not just about quantity—it’s also about quality.”
Your stool should be solid yet soft. If you feel any pain or see blood on your toilet
paper, try drinking more water and eating more fiber, he suggests. “As a society, we
eat dramatically too little fiber.” The recommended amount is at least 25 grams a
day. Just make sure you gradually increase your intake, to give your system time to
adjust (and avoid gassiness). Exercise may ease your discomfort too, by stimulating
a BM. If you’ve ever had to find a porta-potty in the middle of a run, you’re familiar
with this effect. “It’s because the abdominal muscles are contracting,” explains
Dr. Sonpal. “That helps the colon squeeze and move things forward.”
HEALTH.COM APRIL 2020 59
HTH0420_DIGESTION.indd 59 FINAL CONTENT 2/12/20 2:43 PM
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Enjoy living the healthy life with solutions and advice from the experts at HEALTH magazine! Each issue is packed with smart and fun new ways to stay in terrific shape, look amazing and discover tasty (and healthy!) things to eat.
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GETTING REAL WITH KOURTNEY KARDASHIAN The reality star and founder of wellness site Poosh discusses her dedication to clean living, being a mom, and prioritizing happiness. THE SCOOP ON SUPPLEMENTS Though they promise everything from improved sleep to an immune system of steel, supplements might not always be the cure for what ails you. We went to the experts for insight...
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