Urticaria is the medical word for hives — itchy red welts that appear on your skin. Acute urticaria happens in response to an allergy or some other source you can identify, like sun exposure. The welts usually go away with time or treatment. But chronic spontaneous urticaria, or CSU, are hives that occur suddenly, last for more than six weeks and, unlike acute urticaria, have no known cause.
About 1% of people around the world get CSU. Most get it when they’re in their 20s to 40s, although you can get it at any age — even childhood. Women are twice as likely to get CSU than men, and Black and non-white people get it more often than white people. Lower socioeconomic status can also increase your chances for CSU.
Having hives may seem harmless, but the constant, long-term itching from the welts can have a strong impact on your quality of life. And, if you scratch them, they could become infected.
CSU Symptoms
CSU welts may look like bug bites, but there are differences. The hives:
Appear anywhere on the body, especially along the waist, under the arm and in the groin
Change shapes
Disappear and reappear
Move to different locations
Look red or skin color
Turn white or disappear when you press on them
If you’ve been scratching, you might see scratch marks and blood as well.
CSU Causes
Unlike acute hives, the cause of chronic hives is unknown. Researchers believe that half the time, CSU is caused by an autoimmune problem, and your body is sending out histamine, which is a chemical your body releases to fight allergies. Almost 1 in 10 people with CSU have an autoimmune disease, like rheumatoid arthritis or Type 1 diabetes.
If you have CSU, you might notice that some situations can make it worse, like when you’re stressed or have an infection, or when you’re cold.
Diagnosing CSU
Your healthcare provider (HCP) will determine if you have acute urticaria or CSU. They’ll ask for a detailed medical history, looking for allergies or anything that could explain the hives. A physical exam is next, looking at the hives and where they are.
Blood tests don’t diagnose CSU, but they can rule out other causes and even check for autoimmune diseases if your HCP suspects this might be the case.
Treating CSU
Your HCP might refer you to an allergist, immunologist or dermatologist. The first treatment will likely be antihistamines (allergy medications). However, antihistamines aren’t effective for most people with CSU. If they don’t work, omalizumab, which is also used for asthma, might be the next option, but many people don’t have success with omalizumab either. A third option is cyclosporine, which suppresses the immune system.
Researchers are also looking for alternative medications for people with CSU. In 2025, the Food and Drug Administration approved a biologic medicine called dupilumab, which controls inflammation by blocking the immune system, and there are other biologics that are still undergoing clinical trials. These medications could be added to other treatments or help people who have not been able to control their CSU with existing treatments.
This educational resource was created with support from Sanofi, a HealthyWomen Corporate Advisory Council member.
No estaba tomando ningún riesgo cuando caí. Caminaba en un sendero pavimentado en el parque con mis hijos adultos cuando tropecé aparentemente de la nada. Me tambaleé hacia adelante, dejando mis pies atrás mientras la parte superior de mi cuerpo caía hacia el pavimento a alta velocidad. Soy una pianista profesional y pensé que había entrenado mi mente para no usar mis manos para soportar el impacto de una caída, pero en ese momento crítico, el instinto superó mis deseos y caí sobre mis manos.
Me levanté rápidamente, avergonzada, diciendo insistentemente que estaba bien. Pero después de unos pasos, empecé a dudarlo. Sentía mucho dolor en mis brazos, muñecas y manos. En ese momento, regresamos a casa.
Al día siguiente, mis codos estaban morados, hinchados e irradiaban dolor. Sentía más malestar en un codo que en el otro. Sospechaba que tenía una fractura, pero también pensé que era raro que una caída tan insignificante generase suficiente impulso para que se fracturen huesos.
Puesto que mi trabajo requiere el uso de mis brazos y manos, no tuve otra alternativa que hacer que un proveedor de atención médica (HCP, por sus siglas en inglés) me examine. Soy música y profesora de música a tiempo completo y tocó en presentaciones en las instalaciones de mi institución educativa y profesionalmente en escenarios en todo el país. Mi capacidad de tocar música es mi sustento.
Una prueba de rayos equis confirmó mis sospechas: Un hueso de mi codo estaba fracturado. Después de que mi otro codo siguió doliéndome e inflamándose, hice que me hagan otra prueba de rayos equis y se detectó otra fractura en ese codo también.
Nunca había tenido una fractura y en esos momentos, repentinamente, tenía dos huesos fracturados. Después de investigar usando el internet, encontré una posible explicación de mi repentina fragilidad: la osteoporosis, un trastorno que debilita los huesos. Llamé a mi proveedor de atención médica y le pregunté si sería conveniente que me hagan una prueba de densidad ósea. Tenía apenas 58 años: La mayoría de planes de seguro médico normalmente no pagan por pruebas de densidad ósea hasta cumplir 60 años, pero puesto que tuve una fractura y mi proveedor de atención médica estuvo de acuerdo en que debían hacerme esa prueba, el seguro la cubrió.
Tenía dos factores de riesgo de osteoporosis antes de la caída: Era una mujer de mediana edad con una complexión física pequeña. Sin embargo, no tenía otros factores de riesgo: No tenía antecedentes familiares de osteoporosis, nunca fumé, tomaba un multivitamínico para mujeres a diario y hacía ejercicio en forma regular.
Después de que la prueba de densidad ósea confirmó que tenía osteoporosis, me sentí frágil y vulnerable y me preocupaba caminar. Siempre he corrido, caminado y paseado en excursiones en forma regular. Pero a partir de ese incidente, evitaba esas actividades. Me daba miedo caer y fracturar otros huesos.
Empecé a tomar un medicamento para reducir la pérdida ósea. Empecé a nadar en vez de caminar. Nadar fue útil para mí de muchísimas formas. Obtuve fortaleza, seguridad y masa en mis brazos. Siempre había practicado yoga pero ahora me enfocaba más en desarrollar equilibrio y fortaleza durante mis prácticas.
2025
Mis codos sanaron y estuve muy agradecida de que mis muñecas no se fracturaron. Todavía podía tocar el piano. Además de enseñar, también toco música para la Iglesia. Cuando se fracturaron mis huesos, no pude tocar el piano solo un domingo. No toqué particularmente bien la semana que volví a hacerlo, tuve que posponer un proyecto de grabación y retrasar un concierto, pero podía tocar el piano y estaba muy agradecida por eso. Empecé a tocar guitarra para un programa de terapia musical, había obtenido una certificación justo antes de mi caída y tuve que volver a aprender esa destreza después de que los huesos de mis codos sanaron.
Mi caída ocurrió hace tres años y mi doctor solicitó una segunda prueba de densidad ósea hace unos meses. Me sorprendió enterarme que el medicamento que tomé revirtió mi pérdida ósea. Todavía tengo riesgo de desarrollar osteoporosis otra vez, pero ahora tengo una versión menos grave denominada osteopenia, lo cual significa que mi densidad ósea es menor que lo normal pero no lo suficiente como para que se considere osteoporosis. La mayoría de personas descubren que tienen osteopenia antes de que se vuelva osteoporosis, como la prediabetes antes de un diagnóstico de diabetes. Mi proceso diagnóstico pasó de la etapa de enfermedad a la de prevención.
Comparto mi historia para ayudar a mujeres a entender la importancia de asumir la responsabilidad de su salud ósea. Quiero que la gente sepa que la salud ósea cambia y que puedes mejorar tu densidad ósea con tratamiento y con cambios de tu estilo de vida.
Quiero hacer todo lo necesario para que mi salud ósea siga mejorando. Además de mi medicamento, tomó suplementos de vitamina D y calcio y hago ejercicios que fortalecen los huesos. Estoy agradecida de poder seguir tocando música y de disfrutar las cosas que amo, incluyendo excursiones, las cuales evitaba desde mi caída. En una visita reciente a mi hijo en Colorado, mi esposo y yo fuimos a una excursión en las montañas. Usé bastones de senderismo para tener más estabilidad, pero no dejé que el temor de tener una caída me detenga. Cada vez que esos bastones tocaban el suelo, era como música para mis oídos.
Este recurso educativo se preparó con el apoyo de Amgen y UBC. Contenido desarrollado independientemente por HealthyWomen.
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Fuel your body and mind from sunrise to sunset with these nutrient-dense delights By Linzi Martinez, CPT, INHC
The Power on Your Plate
As an Integrative Nutritional Health Coach, I always say: never forget the power you hold on your plate. What you eat isn’t just fuel — it’s information. Every bite sends messages to your body, shaping your mood, energy, hormones, metabolism, and even how vibrantly you show up for your life.
Not all calories are created equal. A 300-calorie pastry and a 300-calorie superfood bowl will land very differently in your body. While one may spike your blood sugar and leave you drained, the other can ignite energy, stabilize your mood, and fuel your brilliance. It’s not just how much you eat, but what — and even when — you eat that matters. Different times of day call for different kinds of nourishment: energizing, protein-rich meals in the morning to fire up your metabolism… colorful, fiber-rich lunches to keep you focused… calming, antioxidant-packed dinners to restore you overnight.
This is where functional foods come in — nutrient-dense rather than heavy, rich in vitamins, minerals, protein, fiber, healthy fats, and antioxidants. These are the kinds of meals and snacks that sustain your energy, balance your blood sugar, sharpen your mind, and protect your body from the inside out.
Rather than just offering eight random recipes, what follows is a curated lineup of meal and snack options to sprinkle throughout your day. They are elegant, practical, and deeply nourishing — proof that caring for yourself can be both beautiful and delicious.
Because you are worth it.
MORNING ENERGY (Choose One)
Morning Glow Smoothie
Ingredients
1 cup frozen mixed berries
1 cup baby spinach
2 tbsp chia seeds
¾ cup plain Greek yogurt
1 cup unsweetened almond milk
1 tsp flaxseed meal
Instructions
Blend until creamy and smooth.
Nutritional Benefits
Polyphenol-rich berries fight oxidative stress; chia and flax offer omega-3s to lower inflammation; Greek yogurt delivers complete protein to stabilize blood sugar and support lean muscle. Fiber slows glucose absorption for sustained morning energy.
Macros & Calories ~350 kcal | 28g protein | 32g carbs | 12g fat Protein Swap Options: Greek yogurt → plant protein powder, cottage cheese
Protein-Packed Chia Parfait
Ingredients
3 tbsp chia seeds
1 cup unsweetened almond milk
1 scoop collagen peptides (optional)
1 tsp vanilla extract
1 kiwi, sliced
1 tbsp hemp seeds
Instructions
Refrigerate overnight, top with kiwi and hemp seeds.
Nutritional Benefits
Chia’s soluble fiber fuels gut health and satiety; hemp adds complete plant protein; collagen promotes youthful skin and strong joints.
Macros & Calories ~300 kcal | 20g protein | 28g carbs | 10g fat Protein Swap Options: Collagen → whey, hemp protein, or Greek yogurt stirred in
MID-MORNING BOOST (Choose One)
Energizing Power Toast
Ingredients
1 slice sprouted grain bread
½ avocado
2 oz smoked salmon
Arugula, lemon zest
Instructions
Assemble and serve.
Nutritional Benefits
Sprouted grains offer energizing B vitamins, avocado stabilizes blood sugar with healthy fats, and omega-3s in salmon calm inflammation and support brain function.
Macros & Calories ~350 kcal | 25g protein | 28g carbs | 18g fat Protein Swap Options: Salmon → turkey slices, eggs, or tofu
MIDDAY MEAL (Choose One)
Midday Buddha Bowl
Ingredients
½ cup cooked quinoa
½ cup roasted sweet potatoes
½ cup chickpeas
1 cup kale
2 tbsp tahini
Instructions
Layer ingredients; drizzle with tahini dressing.
Nutritional Benefits
Balanced plant protein and complex carbs: quinoa builds lean muscle, sweet potatoes offer beta-carotene for glowing skin, and tahini adds calcium for bone strength and hormone balance.
Macros & Calories ~450 kcal | 20g protein | 55g carbs | 18g fat Protein Swap Options: Chickpeas → grilled chicken, salmon, or tempeh
Lean Protein Lettuce Wraps
Ingredients
1 lb. ground turkey or tempeh
Cabbage, carrots, garlic, tamari
Butter lettuce leaves
Instructions
Cook filling; serve in lettuce leaves.
Nutritional Benefits
Protein builds muscle and revs metabolism; cabbage and carrots supply antioxidants and phytonutrients to reduce inflammation and support cellular repair.
Disclaimer The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Every heartbeat is a gift. On World Heart Day (29 September), let’s honor it with choices that keep it strong, steady, and full of life. While family history and medical conditions play a role, what we put on our plate each day has the power to protect our most vital organ.
A heart-happy diet is colorful, vibrant, and rich in fiber, antioxidants, vitamins, and healthy fats. It’s less about restrictions and more about celebrating foods that love you back.
Your Heart’s Favorite Foods
Think of these as nature’s love letters to your heart—low in fat, cholesterol-free, and bursting with life-protecting nutrients:
Apples & Apricots – Fiber and vitamin C to keep your heart resilient.
Berries (Strawberries, Raspberries, Blackberries, Black currants) – Antioxidants that fight inflammation.
Broccoli, Brussels Sprouts & Spinach – A triple punch of fiber, vitamin C, and beta-carotene.
Carrots, Butternut Squash & Sweet Potatoes – Vitamin A and fiber to fuel energy and eye health.
Citrus Fruits (Grapefruit, Oranges, Papaya, Cantaloupe) – Vitamin C champions that brighten immunity and protect arteries.
Chickpeas & Green Peas – Plant-based protein with powerful fiber.
Sweet Red Peppers – A single serving delivers more than a day’s worth of vitamin C.
Wheat Germ – A rare, plant-based source of vitamin E for healthy circulation.
Passion Fruit – A little exotic, a lot beneficial for your heart.
The Secret Trio: Fiber, Folic Acid & Good Fats
Fiber sweeps away what your arteries don’t need.
Folic acid, found in veggies like beans, okra, cauliflower, and tomatoes, adds another layer of heart protection.
Healthy fats—like olive or canola oil—help lower cholesterol without clogging your system.
And here’s a fact worth celebrating: studies show that keeping fats to 10–15% of daily calories can actually stop and even reverse arterial blockages. That’s food as medicine, in the most delicious way possible.
Your Heart:“Don’t Miss a Beat.”
This World Heart Day, make your plate as colorful as your spirit. With every bite of a crisp apple, every spoonful of chickpeas, every burst of berry sweetness—you’re not just eating, you’re fueling a stronger future.
Love your heart. Nourish it daily. Because every beat matters.
Disclaimer The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Your bones are a big deal. Think of them as the framework for life — without bones, you can’t do anything, really.
But unless you’re in a cast or hobbling around on crutches, you’re probably not thinking about your spectacular skeleton as much as you should. And that can lead to serious consequences.
Everyone experiences age-related bone loss. It’s natural. But women are more likely to develop osteoporosis — a disease that weakens the bones. Of the 10 million people in the United States that have osteoporosis, 8 out of 10 are women. And half of all women over the age of 50 will break a bone because of osteoporosis.
The good news is that you can take steps to reduce your risk of getting injured and be proactive about your bone health at any age. The first step is talking to your healthcare provider (HCP).
We know it’s hard to remember all the questions you should ask, so we made it easy: Follow the plan below for tips on how to prepare for your appointment and a list of questions to go over with your HCP.
Prepare for your visit
Write down any questions you have about bone health for your HCP.
Know what medications you’re taking (including dosage and frequency).
Be prepared to discuss family history of fractures and/or bone disease(s), and personal risk factors such as medications, smoking and alcohol use, diet, age and exercise.
If visiting with a new healthcare provider, come prepared with any information about previous scans, falls, and/or fractures.
General questions to ask your HCP
Am I at risk for osteoporosis based on my risk factors (e.g., family history, age, medical conditions, diet lacking calcium or D, smoking history, alcohol use, medication use, lack of exercise)?
Am I getting the proper nutrition to protect my bones? (You can ask directly about calcium and vitamin D intake.)
What exercises should I be doing to improve bone strength?
Do any of the medications I’m using cause bone loss?
Do any of the conditions I have lead to bone loss or put me at increased risk of osteoporosis?
Do I need to be evaluated with a risk assessment test, like FRAX?
Do I need a screening test for my bone mineral density or other diagnostic tests, like a DEXA scan, REMS ultrasound, or any others?
Is there anything I should do to improve safety in my home to reduce risk of falls?
After a screening test
Could you explain my scan results?
What do they mean for my risk of osteoporosis?
If you have low bone density
What treatment options are available to prevent further bone loss?
Are there treatment options to build bone mass?
When should I get another scan?
What else should I do to protect myself given my lower bone density?
This educational resource was created with support from Amgen and UBC.
El cáncer pulmonar podría no causar ningún síntoma, especialmente en etapas tempranas de la enfermedad.
Si hay síntomas, las primeras señales podrían incluir:
Una tos que no sana
Toser sangre o flema de color similar a óxido
Infecciones pulmonares frecuentes, tales como bronquitis o neumonía
Dolor de pecho que empeora con respiraciones profundas, tos o risas
Cambios de tu voz o voz ronca
Dificultad para respirar
Sibilancia
Las señales avanzadas podrían incluir:
Dolor de hombros
Dolor de brazos
Pérdida de peso sin explicación
Pérdida de apetito
Sentir usualmente debilidad o cansancio
Cambio de la apariencia de las huellas digitales y de los lechos ungueales
Hinchazón del cuello o del rostro
Si el cáncer pulmonar se propaga a otras partes del cuerpo, lo cual indica que la enfermedad está en etapas avanzadas o tardías, los síntomas podrían incluir:
Dolor óseo
Ictericia (amarillamiento de la piel y los ojos)
Dolores de cabeza
Mareo
Convulsiones
Debilidad o adormecimiento en las extremidades
Dificultad para caminar o para mantener el equilibrio
Ganglios linfáticos hinchados en el cuello o sobre la clavícula
Muchos otros trastornos también podrían causar estos síntomas. Si tienes cualquiera de estos síntomas, programa una consulta con tu proveedor de atención médica.
Este recurso educativo se preparó con el apoyo d e Merck.
I wasn’t taking risks when I fell. I was walking on a paved path in the park with my grown children when I just tripped on seemingly nothing. I lurched forward, leaving my feet behind me and my upper body hurtling toward the pavement. As a professional pianist, I thought I’d trained myself to not use my hands to catch myself during a fall, but when the moment came, instincts overcame intentions, and I landed on my hands.
Embarrassed, I got up quickly and insisted I was fine. But after a few steps I began to doubt that. My arms, wrists and hands were in a lot of pain. We turned around and went home.
The next day, my elbows were bruising, swelling and radiating pain. One elbow felt worse than the other. I suspected it was broken but also thought it was strange that such a short fall would generate the momentum to break bones.
Since my work requires the use of my arms and hands, I couldn’t let this injury go unexamined by a healthcare provider (HCP). I am a full-time music professor and musician performing both on campus as well as in professional venues around the country. My ability to play music is my livelihood.
An X-ray confirmed my suspicions: A bone in my elbow was broken. After my other elbow continued to throb and swell, I had it X-rayed as well, and there was a broken bone in that elbow too.
I’d never broken a bone in my life and now suddenly I had two broken bones. After some internet research, I came across a possible explanation for my sudden fragility: osteoporosis, a disease that weakens your bones. I called my HCP and asked if they thought a bone density test would be a good idea for me. I was only 58 years old: Most insurance plans normally won’t pay for bone density scans until age 60, but since I’d had a fracture and my HCP agreed I should have the test, it was covered by insurance.
I had two risk factors for osteoporosis before the fall: I was a middle-aged woman with a small body frame. However, I didn’t have other risk factors: Osteoporosis didn’t run in my family, I never smoked, I took a daily multivitamin for women and I exercised regularly.
After the bone density scan confirmed I had osteoporosis, I felt frail and vulnerable and nervous about walking. I’d always been a runner, a walker and a hiker. But now I avoided these activities. I was afraid of falling and breaking other bones.
I started taking a medication to reduce bone loss. I started swimming instead of walking. Swimming helped in so many ways. I gained strength, confidence and arm mass. I had always practiced yoga but now focused more effort on building balance and strength during my practice.
2025
My elbows healed, and I was grateful my wrists hadn’t broken. I could still play piano. In addition to teaching, I’m also a church musician. When my bones were broken, I missed just one Sunday on the piano. I wasn’t playing particularly well the week I returned, and I had to postpone a recording project and delay a concert, but I could play piano, and I was grateful for that. I had started to play guitar for a music therapy program, earning my certification in it just before my fall, and I had to relearn that skill after the bones in my elbows healed.
My fall was three years ago, and my doctor ordered a second bone density test a few months ago. I was amazed to learn that the medication I’d taken had reversed my bone loss. I’m still at risk for osteoporosis again in the future, but I now have a less severe version of it called osteopenia, which means my bone density is lower than normal but not low enough to be osteoporosis. Most people find out they have osteopenia before it develops into osteoporosis – like having prediabetes before a diabetes diagnosis. My diagnostic journey took me from the disease to the warning stage.
I’m sharing my story to help women understand the importance of taking charge of their bone health. I want people to know that bone health evolves — and you can improve your bone density with treatment and healthy lifestyle changes.
I intend to keep my bone health moving in the right direction. In addition to my medication, I take vitamin D and calcium supplements and do exercises that build bone strength. I’m grateful to continue to play music and enjoy the things I love, including hiking, which I’d been avoiding since my fall. On a recent visit to my son in Colorado, my husband and I went hiking in the mountains. I used hiking poles for added stability, but I didn’t let fear of falling stop me. Every time those poles hit the ground, it was music to my ears.
This educational resource was created with support from Amgen and UCB.
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“Get those knees up, mom!” I yelled. “Higher! High like your neighbors since marijuana’s legal here!”
If you had told me five years ago that I’d be rib-deep in my parents’ pool, barking exercise orders at my loved ones during a water aerobics routine I made up, I’d tell you to go jump in a lake.
Normally, I’m the type of person who likes to relax by the pool. But if you want to exercise outdoors in Las Vegas in the summer, you have to get creative.
So, I channelled my aquatic Jane Fonda and created themed water aerobic routines that paired exercises with topics I thought were interesting. For example, the Nevada Wildlife-themed workout included a minute of jogging — as in jogging away from a Gila monster, the only venomous lizard native to Nevada. And then I sprinkled in fun facts like the Gila monster’s venom inspired a little life-changing drug you may know called GLP-1s.
Let’s just say we learned a lot of random stuff that summer. And we got our heart rates up and had fun.
For the record, I’m not a certified water aerobics instructor — that’s a real job. And one that’s becoming increasingly popular as a growing body of research shows that water aerobics is good for your heart, your muscles and even your brain.
What is water aerobics?
iStock.com/kali9
Water aerobics, also called aqua aerobics or aquatic fitness, is a broad term for an exercise routine done in the shallower end of a pool where the water is mid-ribs or chest level.
Basic water aerobic exercises can include:
Jogging
Walking
Squats
Lunges
Jumping jacks
Kicks
To kick things up a notch, props like foam dumbbells, noodles, kick boards, and ankle and wrist weights add resistance to workouts. Some classes even incorporate underwater bikes or elliptical machines as part of the routine.
Health benefits of water aerobics
Research shows that incorporating water aerobics into your fitness regime may benefit your health in different ways.
For one, water aerobics can improve cardiovascular health, which is especially important to note for women since heart disease is the number one cause of death for women in the U.S.
Here are 5 more health benefits to know about working out in H2O.
Water aerobics is gentle on your joints. Every move you make is buoyant in the water. This means movements have less impact on your muscles, bones and joints. And water aerobics can be especially helpful for people with arthritis. In fact, one review found aquatic exercise reduced pain and joint dysfunction in people with osteoarthritis.
You burn more calories in the water. Your body is in a constant state of resistance in the water, so you’re putting out more effort and burning more calories for the same movements than you would on land. And that extra effort can add up: On average, a 150-pound person can burn 100 calories more jogging 30 minutes in water vs. land. That’s three cups of air-popped popcorn-burn.
Water aerobics may boost mental health. Research shows water-based exercise can have a positive influence on mental health, including mood and reduced levels of anxiety. One recent study of women found that participants who did 45 minutes of moderately intense water aerobics twice a week reported improved psychological quality of life.
Aquatic exercise strengthens muscles. The pièce de résistance of water aerobics is muscle strength. Moving is more challenging in water, so your muscles work harder. And all of that hard work helps improve muscle tone and build strength, which is super important for healthy aging. Research shows water aerobics significantly improved lower limb strength, upper limb strength, agility and flexibility in postmenopausal women.
Water aerobics may help with weight loss for people living with overweight and obesity. A recent review found participants living with overweight and obesity who did water aerobics for at least 10 weeks — especially women ages 45 or older — reduced body weight and waist circumference.
Who shouldn’t try water aerobics
Water aerobics is generally safe for most people. But if you have a chronic health condition, including heart disease, are easily irritated by chlorine, or have a skin issue like an open sore or wound, talk to your healthcare provider before wading in.
Living the life aquatic
Most people who do water aerobics do it in a group. That’s the fun of it. And community exercise has its own health benefits, including increased endorphins that make you feel good. In other words, that’s science for what happens when you discover your aquatic Jane Fonda.
LiMaVii is an artist, vocalist, songwriter, energy healer, and founder of the conscious language development school, Elite English Academy. Her voice — described as healing and transformative — carries a high vibration of light, sensitivity, and feminine power. She creates music at the intersection of spirituality, sensuality, and inner awakening.
In 2023, she was selected for the prestigious LA Music Industry Summer Academy in Los Angeles, held at the legendary Paramount Recording Studio. There, she refined her skills under the guidance of renowned producers and sound engineers, including:
Miklós Malek – producer for Jennifer Lopez, Jessie J, Pixie Lott, and Anastacia,
Ariel Chobaz – sound engineer for stars like Nicki Minaj, Rihanna, Drake, and Lil Wayne,
Esjay Jones – producer known for her work with Sean Kingston, Krewella, and Alien Ant Farm.
This experience allowed her to dive deeper into the world of music production and further align her talent with her spiritual mission: to heal through voice and bring light through music.
In January 2025, she traveled to Rome, where she met acclaimed artist and composer Laioung, also known as “The Prince of Trap.” Their meeting — marked by spiritual synchronicity and artistic chemistry — led to a creative collaboration based on intention and soul energy.
So far, they have released two original tracks:
“The Union of Souls” – a hymn to deep soul connection and spiritual love, “The Power of Life” – a manifesto of inner strength, light, and trust in one’s path.
Their next release, “The Radiant Glow,” will have the premiere on August 1, 2025, celebrating the 26th anniversary of Women Fitness Magazine. In this song she shares a spiritual message of feminine empowerment.
Women Fitness President Ms. Namita Nayyar catches up with LiMaVii – an exceptionally talented and accomplished artist, vocalist, songwriter, energy healer, and founder of the conscious language development school, Elite English Academy. Here she talks about her energy healing, her songs facilitating healing or awakening and her success story.
Namita Nayyar:
“LiMaVii” embodies your artistic and healing identity. What does this name signify for you?
LiMaVii:
LiMaVii is a sacred embodiment of my soul’s frequency — a name that emerged through deep inner listening and spiritual alignment with my true purpose. It’s not just a stage name; it’s a multidimensional vibration encoded in my full birth name: Lidia Magdalena Wiktoria Pozanska. Each syllable carries a unique resonance drawn from my three given names, representing the light, the feminine, and the sacred path of spirit.
Li — from Lidia — stands for Light, Life, and Liberation It symbolizes the divine spark within, the force of vitality, and the liberating frequency of truth. In various traditions, “Li” is linked to cosmic order, the sacred pattern of the universe, and soul illumination. It’s the light I carry through my voice — a frequency that awakens and transforms.
Ma — from Magdalena — represents Mother, Matrix, and Mystery “Ma” is one of the most ancient syllables, resonating with the Divine Feminine across cultures. It reflects the creative womb, nurturing intuition, and the healing essence of womanhood. As a vessel of feminine energy, I carry this vibration into every note I sing and every healing I facilitate.
Vii — from Wiktoria — is the Roman numeral VII (7), the number of Spirit, Ascension, and Divine Union In sacred numerology, 7 represent the mystical path, spiritual wisdom, and alignment with soul destiny. “Vii” connects me with the journey of awakening — the bridge between earth and the divine. It also hints at soul contracts, twin flame energy, and the spiritual mission that we’re born to embody.
Together, LiMaVii becomes a mantra:
“The Light (Li) of the Divine Feminine (Ma) rises on the Path of Spirit (VII).”
Or more poetically:
“A light-born daughter of the Sacred Mother, walking the soul’s path toward union and remembrance.”
This name reflects my essence as a singer, healer, and guide — a woman whose voice carries frequencies of love, transformation, and spiritual remembrance into the world.
Namita Nayyar:
Your music is described as “transformational.” How do sound, intention, and presence specifically work together in your songs to facilitate healing or awakening?
LiMaVii:
Sound is vibration, and vibration is energy. My voice becomes a transmitter of intention—whether it’s healing, empowerment, or remembrance. Presence allows me to become an open channel. When these three align—sound, intention, and presence—they create an energetic field that touches people’s hearts beyond words.
This interview is exclusive and taken by Namita Nayyar, President of womenfitness.net, and should not be reproduced, copied, or hosted in part or in full anywhere without express permission.
Disclaimer The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
By Christina Flach, Celebrity Makeup Artist & Wellness Contributor
When people ask me for the real secret to glowing skin, shiny hair, and lasting energy, they often expect me to mention a high-end serum, treatment or my favorite concealer. But here’s the truth: the foundation of beauty doesn’t start in your makeup bag—it starts in your kitchen.
Everything we eat and drink becomes part of our skin, hair, nails, and overall wellbeing. When we nourish ourselves with real, whole foods, we’re not just feeding our bodies—we’re fueling our beauty.
Here are some of my favorite kitchen remedies and rituals that can help you look and feel your best, every single day.
Healthy Fats: The Glow Factor
Fats are not your enemy—they’re your beauty ally. Avocados, chia seeds, walnuts, and salmon are packed with omega-3 fatty acids that keep skin plump, radiant, and resilient. Vitamin E, found in olive oil and almonds, acts like an internal moisturizer, reducing dryness and protecting against sun damage.
Tip: Drizzle extra-virgin olive oil on vegetables, mash avocado into your morning toast, or sprinkle chia seeds into smoothies for a beauty-boosting meal.
Hydration: Your Morning Glow Ritual
Before you reach for coffee, start with a beauty elixir: warm water, lemon, a pinch of sea salt, and a teaspoon of olive oil. This hydrates, supports digestion, balances electrolytes, and nourishes your skin barrier first thing in the morning.
Dehydration shows up instantly on the face as dullness, fine lines, and puffiness. Staying hydrated throughout the day with water, herbal teas, or coconut water keeps skin fresh and luminous.
Greens: Nature’s Multivitamin
Leafy greens like spinach, kale, parsley, and arugula are packed with chlorophyll, vitamin C, and magnesium—nutrients that oxygenate your blood, improve circulation, and brighten your complexion.
Recipe Idea: Try my favorite glowing green smoothie:
1 cup spinach
1 handful parsley
½ cucumber
½ green apple
Juice of 1 lemon
1-inch ginger
Blend with water or coconut water. Your skin will thank you!
Your kitchen is not just where meals are made—it’s where your beauty begins.
Gut Health: The Hidden Key to Radiance
When it comes to beauty, your gut is often the unsung hero. A healthy gut microbiome—those trillions of good bacteria living inside you—plays a vital role in your skin, mood, and energy. When your gut is balanced, inflammation decreases, nutrients absorb more efficiently, and your skin reflects that harmony.
Poor gut health, on the other hand, often shows up on your face first—acne, dullness, bloating, and even premature aging.
Beauty Foods for a Happy Gut:
Fermented foods: Yogurt, kimchi, sauerkraut, and kefir help restore healthy bacteria.
Fiber-rich veggies: Sweet potatoes, carrots, and leafy greens feed good gut flora.
Polyphenol powerhouses: Berries, green tea, and olive oil protect gut lining.
Pro Tip: Try not to drink large amounts of water during meals. Sipping small amounts is fine, but too much liquid can dilute stomach acids, slowing digestion and reducing nutrient absorption. Save your big hydration moments for before or after meals—your gut and your skin will glow!
Christina’s Gut-Glow Morning Routine
Start your day with a ritual that hydrates, balances, and nourishes both your gut health and your skin glow:
1- Warm Water with Lemon & Sea Salt Hydrates, balances electrolytes, and wakes up digestion.
2- Splash of Olive Oil Supports gut lining and delivers a dose of healthy fats for glowing skin.
3- Green Juice or Smoothie Blend spinach, cucumber, parsley, lemon, and ginger for antioxidants and detox support.
4- Probiotics Whether from a supplement, yogurt, or kefir, probiotics restore balance in the gut and reduce inflammation that can cause breakouts.
5- Collagen Boost Stir collagen peptides into your tea or coffee to strengthen hair, skin, and nails from the inside out.
6- Protein Power – Gut health experts recommend starting the day with 30 grams of protein to stabilize blood sugar, support muscle recovery, and keep energy steady all day long. Eggs, Greek yogurt, or a protein smoothie can set the tone for glowing skin and balanced digestion.
This simple five-step routine takes less than 15 minutes and sets the tone for a vibrant, radiant day—because when your gut is happy, your skin shines.
Collagen & Bone Broth: Skin Strengtheners
Collagen is the body’s building block for firm, elastic skin. Supplementing with collagen peptides can reduce fine lines and improve skin texture, while bone broth provides amino acids and minerals that repair tissues and support gut health—an essential part of clear, radiant skin.
Tip: Add a scoop of collagen peptides into your coffee, tea, or smoothie. Or sip warm bone broth, with fresh squeezed lemon, ginger and garlic as a nourishing afternoon pick-me-up.
Antioxidants: The Age-Defenders
Berries, green tea, cacao, and pomegranates are antioxidant superstars that fight free radicals and protect your skin from environmental stress and UV damage. These foods don’t just slow down aging—they also give skin that lit-from-within radiance. Snack Idea: Mix blueberries, walnuts, and a square of dark chocolate for a satisfying, beauty-boosting treat.
Beyond Food: Beauty Habits That Heal
True radiance is a combination of nutrition, lifestyle, and self-care. Pair your kitchen remedies with these rituals:
Sleep: Beauty sleep is real—your skin repairs itself overnight. Aim for 7–9 hours.
Movement: Exercise boosts circulation and delivers oxygen to your skin.
Daily Rituals: Try dry brushing, gua sha, or a jade roller to stimulate lymphatic drainage.
Clean Tools: Wash makeup brushes weekly—your skin will thank you!
Clean Beauty Tools from Your Kitchen
Your skin won’t glow if your brushes are hiding yesterday’s makeup, oil, and bacteria. Dirty brushes can clog pores, trigger breakouts, and dull your overall look. The good news? You don’t need fancy cleansers— your kitchen already has what you need.
DIY Brush Cleaner Recipe:
1 part olive oil (to condition bristles)
1 part gentle dish soap or baby shampoo (to cleanse)
A splash of white vinegar (to disinfect)
Swirl your brushes in the mixture, rinse thoroughly with warm water, remove excess water with a towel, reshape, and air-dry. Clean brushes = clearer skin + flawless makeup.
Christina’s Quick Beauty Hack
Keep your face roller cold for instant glow!
Store a jade or face roller in the fridge for daily use to refresh and calm skin.
Pop it in the freezer for extra benefits—de-puffing, tightening pores, and boosting circulation.
Use it in the morning for an instant wake-up, or before makeup for a smoother, more radiant finish.
It’s like a mini spa treatment, straight from your kitchen to your skin.
The Philosophy of Beauty from the Inside Out
As a makeup artist, I love transforming people with the right foundation or lipstick. But no product compares to the glow that comes from nourishing your body with love and care. I’ve been guiding my clients to understand that gut health, nutrition, sleep, skincare, and overall wellness are the true foundations of beauty—because when you care for the inside, you naturally become the best version of yourself on the outside.
Your kitchen is not just where meals are made—it’s where your beauty begins. Every smoothie, salad, or sip of water is a small act of self-care that radiates outward. And when you combine healthy nutrition with mindful rituals, you don’t just look your best—you feel your best.
Because true beauty isn’t about covering up. It’s about shining from within
Christina’s Kitchen Beauty Staples
5 Must-Have Foods Always in My Pantry
Avocados – Packed with healthy fats and vitamin E for supple, glowing skin.
Blueberries – Antioxidant powerhouses that fight free radicals and brighten complexion.
Spinach & Kale – Chlorophyll-rich greens that oxygenate blood and boost radiance.
Bone Broth – Mineral- and collagen-rich, strengthening skin, hair, and nails.
Olive Oil – A beauty multitasker that nourishes inside (in meals) and out (skin barrier support).
Keep these staples on hand, and you’ll always have the building blocks for beauty from the inside out.
The truth is, the best beauty secrets aren’t locked away in luxury bottles—they’re right in your kitchen. From hydrating elixirs and gut-loving greens to collagen-rich broths and simple rituals like cleaning your brushes or rolling your face cold, everyday choices add up to flawless skin, positive energy, and inner confidence that shines.
Looking like the best version of yourself doesn’t mean perfection—it means creating daily habits that honor your body inside and out. Consistency is everything! When you nourish your gut, feed your skin with whole foods, rest deeply, and enjoy the little rituals of self-care, you’ll glow in ways no highlighter can fake.
Because beauty isn’t just about how you look—it’s about how you live.
Disclaimer The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
