These 3 Strength Training Tools Will Change Your Habits And Body For The Long Haul
So, you want to officially commit to strength training. We're so here for it! But, no doubt, diving into a new fitness regimen as a beginner can be daunting and overwhelming. Many beginners are unsure where to start: what exercises to do, how much weight to lift, or how to get the gains while also avoiding injury. There's also an overload of conflicting information online and on social media, only adding to the confusion.
This is where an expert-penned, science-backed book is incredibly helpful and motivating. And Women's Health has not one—but three!—game-changing playbooks to help you transform your routine, muscles, and mind with ease. Each resource was put together by one of our trusted certified trainers with deep knowledge of physiology, biomechanics, and training principles. Rather than relying on random workouts or trendy advice, try one of these effective roadmaps that will progress you to any fitness goal:$26.95 at amazon.com$20.99 at amazon.com at amazon
Programmed by fitness coach Nellie Barnett, CPT, The Woman's Guide to Strength Training: Dumbbells offers a structured, beginner-friendly 12‑week workout plan designed specifically for women, complete with clear photos and Barnett's expert tips to simplify free weight workouts. Barnett herself experienced a total transformation by following this routine.
Strong & Fit After 40 delivers a clear, expert-designed 28-day strength-training program specifically tailored to women in their 40s and beyond. It combines efficient full-body workouts with information on joint health, metabolism, and recovery. Developed by certified trainer Ashley Nicole, CPT, who specializes in training women with autoimmune conditions, the book features easy-to-follow routines under 30 minutes, minimal equipment needs, and step-by-step photos to build strength and boost longevity.
The Woman's Guide to Strength Training features a 12-week strength-building plan specifically for women—with a major focus on proper form—to burn fat, build muscle, and boost overall health. Trainer Betina Gozo, CPT, structured the evidence-based routine and made sure it is doable and effective for both gym and home workouts, helping you gain confidence and results for the long term.
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Dermatologists' Number-1 Tip for Longer, Stronger Nails
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." While it's always nice to have a stunning manicure that has your friends swooning, at Prevention we know that there are far more reasons to maintain strong and healthy nails. 'If the appearance of the skin is a window into a person's internal health, the nails are at least a porthole,' says Tyler Hollmig, M.D., director of dermatologic surgery and laser and cosmetic dermatology at the University of Texas Dell Medical Center. Indeed, strong and healthy nails not only make you feel confident and put together, but they also signal that you're supporting your body's overall health and protecting yourself from things like infections and skin concerns. Here are some common causes of weak, brittle nails, plus the doctor-approved tips that will help them grow faster and stronger than ever. What causes brittle, breakable nails? Dry, brittle nails have a list of potential causes that is long and complex—ranging from fungal infections to skin disorders like eczema to internal conditions like heart, lung, liver, or kidney problems, Dr. Hollmig says. Nutritional deficiencies, celiac disease, or major health stressors like fevers or chemotherapy medications can also damage your nails. If you consider yourself generally healthy, know that dry air can dehydrate your nails just as much as your skin. 'The exact same cells that form the outer layer of your skin also form your nails,' explains dermatologist Cynthia Bailey, M.D., F.A.A.D., founder and CEO of Dr. Bailey Skin Care. 'These cells harden more in your nails, but structurally, they share many common features and needs.' Natural oils hold together layers within the nail, acting as a 'glue,' as Dr. Bailey calls it, and when temperatures and humidity drop, that glue is much more susceptible to breaking down. Genes and aging can also play a role. Nail growth is like hair growth, in that it's different for everyone. 'Not everyone makes nails that are durable at longer lengths,' says Chris G. Adigun, M.D., F.A.A.D., a board-certified dermatologist who specializes in nail disorders. She also emphasizes that stunted nail growth isn't the same as nail brittleness. Brittle nails grow at the expected rate, they just break easily. How to make your nails grow longer and stronger Growing your nails can be a trying process, and it definitely tests your patience. 'Nails grow slowly,' says Dr. Hollmig. 'It typically takes about six months to regrow a fingernail and an entire year to regrow a big toenail.' Thankfully, the following expert-backed tips will help speed up the process. 1. Favor foods that support nail growth. 'As long as a person is healthy and eating a well-balanced diet, it is difficult to accelerate nail growth beyond the normal rate of about 3 millimeters per month,' Dr. Hollmig says. But diet is the most crucial thing you can do to promote steady progress, so load up on foods rich in the following nutrients, all of which support healthy nail growth: Cysteine: chicken, turkey, yogurt, legumes Folate: spinach, asparagus, romaine lettuce, avocado, green peas Biotin: egg yolks, salmon, nuts, seeds, spinach, broccoli Zinc: oysters, beef, crab, beans, nuts, seeds, fortified cereal Vitamin A: sweet potatoes, carrots, pumpkin, mangoes Vitamin C: bell peppers, citrus fruits, strawberries, Brussels sprouts, kiwifruit 2. Leave your nails alone. Dr. Adigun often sees patients who have undergone 'chronic cuticle manipulation, such as pushing or trimming,' she says, which stunts nail growth. That manipulation could also include stress-induced biting and picking. Your best bet is to simply leave your nails alone in the first place, but that can be easier said than done. If you find that you're mindlessly biting, it helps to first identify your triggers—say, when you're running late to work—and do your best to avoid them. Frequently applying a hand cream or cuticle balm to your nails and surrounding skin can also help, as you'll have fewer dry areas to pick at. If all else fails, you can treat your nails with a bitter nail polish (which really will taste awful) or secure a bandage around a particular nail you can't leave alone. 3. Wet your nails before you file. Although you want your nails to grow long, you should still file them to keep them free of snags that may catch and cause splitting—think of it the same way as needing to get your ends trimmed even when you're growing your hair out. To ensure your filing isn't too harsh, Dr. Bailey recommends wetting your nails first 'to soften the structure and make it pliable.' Always file in one direction with swift, smooth strokes (going back and forth can cause splintering) with a softer file, like the Deborah Lippmann Smooth Operator 4-Way Nail Buffer. 4. Protect them from harsh soaps and cleaners. Or at least wear gloves while you use them. 'Exposing your hands to harsh soaps, cleaning products, solvents, and rough work makes the problem worse because it pulls natural oil from your nails and damages the nail keratin protein,' says Dr. Bailey. 'At first, your nails begin to 'fray' on the edges, becoming brittle. Eventually, the layers split.' 5. Don't skimp on the moisturizer. Dr. Bailey says you should consistently treat your hands and nails with oils that will lock in moisture, preserve the cuticle seal, and strengthen the nail itself in order to promote growth. Her favorites are natural oils like jojoba oil, avocado oil, and shea butter. Dr. Adigun's go-to hydrating product is RESTORE by Dr. Rogers, which is a healing balm for damaged, fragile skin that contains glycerin (an ingredient that draws moisture to the area) and castor oil. 6. Change up your regular manicure. They might look beautiful, but there could be a lot of damage happening underneath your manicures, especially if you have an unknown allergy. 'Allergy to a nail product will present with peeling, cracking nails,' says Dr. Adigun. She says it's most often due to the presence of tosylamide or formaldehyde resin, chemicals found in many nail polishes and hardeners. Unfortunately, gel manicures may not be any better. 'Gel manicures may be tough on nails, causing brittleness, peeling, and cracking," Dr. Adigun says. "And repeated use of UV radiation in these settings may increase the risk of skin cancer and premature aging on the hands.' She recommends using 5-free nail polishes instead, which are lacquers made without the five chemicals and allergens that most often interfere with nail growth and strength: formaldehyde, dibutyl phthalate, toluene, and the allergens camphor and formaldehyde resin. Butter London and Deborah Lippman are approved polish brands by Dr. Adigun's standards. 7. Try some vitamins. While certain vitamins and supplements can help support healthy nail growth, they 'should be used in addition to, not in place of, a healthy diet,' says Dr. Bailey. One to look into? Biotin, a type of B vitamin, has been shown to increase nail thickness by about 25% in patients with brittle nails and "can improve nail smoothness and reduce nail splitting,' she says, ultimately supporting faster growth. You could also consider popping a multivitamin that contains a mix of the nutrients mentioned above, just in case you aren't getting all of them every day from the foods you eat. 'I tell patients to go to their favorite, high-quality natural food store and ask the vitamin specialist for their best nail formula,' suggests Dr. Bailey. If you believe you may be deficient in a certain vitamin or mineral, talk to your doctor about getting your levels tested. Taking an iron supplement, for example, may help strengthen your nails—but that's only the case if your doc confirms you have an iron deficiency, says Dr. Adigun. ⚠️ Always talk to your doctor about proper dosage before taking any new supplement, especially if you're already taking other medications or get regular lab tests. 8. Talk to a dermatologist. If you feel like you've tried everything and you're still dealing with brittle nails and breakage, consulting a professional may be necessary. In those cases, Dr. Adigun recommends seeing a dermatologist who specializes in nail health. 'We sometimes prescribe an oral antifungal medication to accelerate growth,' she says, but that's only if symptoms are severe. 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What Your Swollen Fingers Are Trying to Tell You About Your Health
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." You know that how your body looks and feels sometimes changes by the day. One day you're so bloated that your jeans feel a size too small, while another you wake up and your skin looks dewy and glowing. Swelling, especially in places like your hands and feet, often seems to come and go just as frequently. As such, there's typically no need to rush to the doctor if you suddenly can't slide your wedding ring off your finger. But in some cases, swollen fingers may point to the presence of a more serious health condition. Here are the most common causes of swelling in your fingers, plus when you should be making an appointment with your healthcare provider. 1. It's super hot out Heat causes blood vessels to expand, which allows more heat to escape through your skin so you can keep cool, explains Tammy Olsen Utset, M.D., M.P.H., an associate professor in the rheumatology department at the University of Chicago. As the vessels stretch, some of their fluid can leak into your soft tissues and cause puffiness. Dr. Utset says this type of swelling tends to go away as you use your hands and continue your regular activity. But if you notice swelling only in your hands and fingers (and not your legs), accompanied by pain or a weak grip, that could be a sign it's not just the heat and you need to consult your doctor. 2. You overdo it on the salty foods General Tso's chicken, lots of chips, or anything fried could be the reason behind your swollen fingers. Your body likes to keep a consistent salt-to-water balance, Dr. Utset says. So when you consume extra sodium, it compensates by retaining more water, leading to swelling. Typically, mild swelling brought on by salty foods goes away on its own within a day but it can last longer depending on how much extra salt is in your system. If you limit your salt intake and the swelling persists, see your doctor, Dr. Utset advises. 3. You are developing osteoarthritis or rheumatoid arthritis If it's the bony finger joints themselves that are enlarged (say, you can't get rings over your knuckles), osteoarthritis may be to blame, especially if you wake up in the morning and your fingers are already swollen. This age-related form of arthritis is caused by the wearing down of the cushioning tissues at the end of your joints. Osteoarthritis is often, but not always, accompanied by pain and stiffness, Dr. Utset says. Rheumatoid arthritis (RA), an autoimmune disease that attacks the lining of the joints, can also cause swelling. Unlike osteoarthritis, RA isn't age-related and can happen to anyone at any age. Swelling in people with RA often happens in the wrists and finger joints. 'RA can cause the joints to swell up as well as cause inflammation in between the joints,' says Neha Vyas, M.D., a physician in the department of family medicine at Cleveland Clinic. 4. An infection or injury is the culprit An infection in your finger, known as a felon or felon finger, causes a small pocket of pus to form under the skin of your fingertip. These infections can form in different ways, but dishwashing without gloves, manicures, ingrown nails, hangnails, and biting your nails can all transfer bacteria to your fingers and lead to swelling, redness, and throbbing pain. Minor traumas and injuries, like cuts, puncture wounds, and splinters can also have similar effects, giving bacteria an opening to infect your finger and form a painful Antibiotic Ointment $8.48 at When caught early, infections can be treated with warm water or saline soaks and antibiotic ointment. But if you're in serious pain, have trouble using your finger, or notice any oozing pus, see your doctor ASAP. They can drain excess fluid and prescribe oral antibiotics if needed. 5. You complete a really tough workout During exercise, your fingers and hands might swell because the blood vessels in your body are responding to the increased energy demands on your muscles. 'When it comes to exercise, our body produces heat," Dr. Vyas says. "The vascular system allows more fluid to release into our fingers, hands, and toes. This is the way the body cools down.' This type of swelling will subside relatively quickly once your workout is over. 6. It is a side effect of your medication Certain medications can also cause swelling in the fingers and hands. Dr. Vyas says high blood pressure drugs, OTC pain meds, diabetes medications, steroids, and birth control pills can all cause puffiness as a general side effect. If the swelling is constant and unpleasant, talk to your doctor about switching to a different drug. 7. Carpal tunnel syndrome is to blame Carpal tunnel syndrome, a condition that women are three times more likely to develop than men, occurs when the nerve that runs from the forearm to the palm of the hand is pinched or squeezed at the wrist, Dr. Utset explains. Repeated trauma or injury to the wrist, work stress, an under-active thyroid, and rheumatoid arthritis can all be triggers. In addition to swollen fingers, carpal tunnel syndrome is usually accompanied by pain, burning, tingling, or numbness in the hands or arms—symptoms that often develop slowly over time. To help prevent and ease carpal tunnel syndrome, try these five stretches at your desk. 8. Pregnancy is changing your body Some swelling is typical for expectant moms, occurring mostly in the ankles, feet, and fingers, thanks to the increased blood volume and fluid retention. But swelling in the hands and face—especially if pressing your thumb into your skin leaves a noticeable indentation—can be a red flag for preeclampsia, a complication characterized by high blood pressure. If preeclampsia goes untreated, it can lead to organ damage, including to the liver and kidneys. Dr. Vyas says that in addition to swelling, signs of preeclampsia include blurry vision, headaches, nausea, and vomiting. The risk of preeclampsia is highest in women who are over 35, having their first child, or pregnant for the first time in over ten years. It's also common in women carrying multiples, those who are obese, or women who have high blood pressure, diabetes, an autoimmune disorder, or a family history of preeclampsia. 9. You have Raynaud's disease Raynaud's disease is a rare but typically harmless condition characterized by narrowing of your arteries, which limits blood circulation. The causes are not completely understood, but cold temperatures, stress, injuries to the hands, tissue damage, and even certain drugs (like high blood pressure or migraine meds) may all be triggers. The condition is more likely to occur in women than men, Dr. Utset says. Swelling—along with numbness, prickling pain, or color changes in the skin—occurs most commonly in the fingers and toes when circulation returns (as you warm up or your stress dissipates). When an 'attack' comes on, your fingers may first turn ghostly white, but other parts of your body can also be impacted, such as your nose, lips, or ears. 10. Your kidneys aren't doing their job If your kidneys fail to remove excess fluids—also known as edema—your body will retain it, which could result in swollen hands. Edema can affect any part of your body, but swelling mostly occurs in your hands, feet, legs, and ankles. 'When your kidneys aren't filtering what needs to go out, the fluids stay within you,' Dr. Vyas explains. 'The kidneys also help regulate the electrolytes in our body, so any type of kidney disease or kidney issue can affect this process. Hypertension and both type 1 and type 2 diabetes are some conditions that can cause these kidney problems.' Edema typically only lasts a few days—if it lasts for longer, you should give your doctor a call. 11. There's a blockage in your lymphatic system Lymphedema is a rare limb-swelling disease that comes on when lymph fluid (which carries waste, bacteria, and viruses out of the body) doesn't adequately drain. Your fingers and toes may swell, and usually, your arms and legs will swell, too. Your skin may also feel tight or thicker than usual, according to a report from the National Cancer Institute. Lymphedema has been linked with surgery or radiation breast cancer treatments. In rare cases, lymphedema can also be caused by an abnormal growth near a lymph node or vessel, which can lead to fluid blockage. If you don't have any of these existing conditions you're unlikely to have lymphedema, but it's worth being aware of the possibility if you do. 12. You have trigger finger Trigger finger (or trigger thumb) is a condition that causes your fingers to get stuck in a bent position, according to the Cleveland Clinic. Those with the condition may have stiffness when bending the affected finger or hear snapping and popping when moving them. With trigger finger, the tendons become irritated and swollen and can no longer easily move. A bump may also form on the tendon, which can make it even more difficult to move your finger effectively. 'Trigger finger can lead to swelling because of the inflammation of the tendons and because when people have trigger finger, they try to keep from bending their finger, to prevent the 'catch', and the immobilizing of the joint also causes swelling,' says David C. Hay, M.D., an orthopedic hand and wrist surgeon at Cedars-Sinai in Los Angeles. When you should see a doctor about swollen fingers Swollen fingers is a broad symptom and it could be a million things, says Dr. Hay. As you saw in many of the cases above, the swelling will resolve itself and subside within a few days. If you need to treat your swollen fingers, you can do so with both anti-inflammatory medication and movement. However, if your fingers are not improving after a week of rest and anti-inflammatory meds, or come with associated pain, it's time to see a specialist. 'If your swollen finger appeared after some kind of wound or bite, you're really worried about infection and you have to take that very seriously,' says Dr. Hay. Alternatively, 'a swollen finger from an injury can just be a sprain or a break, and if it's not getting better in a few days, see a doctor.' Lastly, if you have swollen fingers in the absence of injury, wound, or bite, it's likely due to arthritis, trigger finger, or some other underlying condition. 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More early stage colon cancers found due to more screenings, research shows
As more people aged 45-49 are getting screened for colon cancer, more early stage diagnoses are being made, according to new research from the American Cancer Society. The research, published in two studies Monday in the Journal of the American Medical Association, showed increases in screenings among those younger than 50 is linked to rises in earlier diagnosis. One study showed an annual increase of 1.1% from 2004 to 2019 jumped to 12% from 2019 to 2022 for colorectal cancer incidence among people aged 45 to 49, while another study showed screenings among U.S. adults aged 45 to 49 increase 62% from 2019 to 2023. The recommended age to begin colorectal screening was lowered from 50 to 45 by the ACS in 2018 and by the U.S. Preventive Services Task Force in 2021. In a news release Monday, Elizabeth Schafer, lead author and surveillance and health equity scientist, called the findings "promising news." "The uptick of cases is likely due to first-time screening in the wake of new recommendations for younger average-risk adults to begin testing for colorectal cancer earlier," Schafer explained. Another lead author, Jessica Star, who does cancer risk factors and screening surveillance research at the ACS, said it's "thrilling" to see increases in screening rates among younger adults as well as its likely ties into rises in earlier stage diagnosis. Still, she warned there's a long way to go. "Screening for colorectal caner in ages 45-49 remains suboptimal and has not increased equitably by both education attainment and insurance status," Star said in the release. Recently, medical associations expressed concern after a report that Health and Human Services Secretary Robert F. Kennedy may remove all members of the U.S. Preventive Services Task Force, a panel of independent medical experts whose recommendations help guide insurance companies and doctors' decisions about a range of preventive health measures, like cancer screenings. Dr. Thomas Lew, an assistant clinical professor of medicine at the Stanford University School of Medicine and attending physician of hospital medicine at Stanford Health Care Tri-Valley, recently told CBS News that a change like this would "greatly damage all the work we've done in preventative care, making people sicker, and driving up costs and premiums." "To put it mildly, this is extremely concerning — and doing the opposite of making America healthy," Lew said. In a statement to CBS News at the time, an HHS spokesperson said, "No final decision has been made on how the USPSTF can better support HHS' mandate to Make America Healthy Again." How safe is our Social Security safety net? Russia downplays Trump's announcement about nuclear submarines Former Trump prosecutor under investigation for potential Hatch Act violations Solve the daily Crossword
