< Previous/ ISSUE_57 10 Latest shopping guide YOUR HEALTHY SOUL A list of knick-knacks to pamper the feminine souls. ERB BY ALL BEANS SUN SHIELD BODY OIL Embrace the summer sun with confidence, knowing your skin is shielded and beautifully nourished with Erb By All Beans Sun Shield Body Oil SPF40 PA+++. This lightweight, fast-absorbing oil provides broad-spectrum protection against harmful UVA and UVB rays while deeply moisturising your skin. Infused with antioxidant-rich cacao oil sourced locally from Chumphon, it nourishes and protects your skin from sun damage as well as improves the appearance of scars, dark spots and uneven skin. You will enjoy your beach vacation fully knowing you’re protecting both your glowing skin and the delicate marine ecosystem, as it contains no reef-harmful chemicals! www.facebook.com/Erbthailand WOMEN POWER VAKEN YOGA MAT MARBLED Enjoy yoga, Pilates, strength training, and any other mat workout wherever you go with Vaken Yoga Mat Marbled, a unique mat professionally engineered to let you enjoy the most advanced yoga poses without fear of injury, discomfort or slipping. Made from 6mm-thick and eco-friendly 100% TPE material, it’s skin-friendly and gives extra support to your joints, ensuring safe and enjoyable practice. Designed with portability in mind, Vaken Yoga Mat is lightweight and can be simply rolled up and carried everywhere you go. It returns to shape every time and spreads out easily on the floor, always ready to be a part of your exercise routine. vakensport.com/collections/mats/products/vaken-yoga- mat-marbled INTIMINA ZIGGY CUP™ 2 This Women’s History Month, invest in the comfort and well-being of yourself or your loved ones with a menstrual disc. This innovative alternative to traditional period products offers unparalleled freedom and discretion. Made from soft, petal-thin medical-grade silicone, the disc is reusable and environmentally-friendly, making it a sustainable choice for your body and the planet. Enjoy up to eight hours of leak-free protection, allowing you to pursue your passions confidently without any interruption during that time of the month. www.intimina.com/ziggy-cup-2/ ISSUE_57 11 YOUR HEALTHY SENSE Compilation of new eateries This pretty all-day dining spot in Krungthep Kreetha is housed in a white curvaceous building in the form of a flower from the top view. The indoor area boasts natural light, while pets are allowed in the semi- outdoor and outdoor areas. The Creamy Shrimp Toast with its touch of spiciness is our favourite dish here. The restaurant is closed on Tuesdays. Parking available. อาค่ารสุ่ขาว่ร้ป็ที่รงสุะดูุดูติาค่ลั�ายกลั่บดูอกไม� ที่่�ลัดูหลัั�นกันไป็แห่งน่� เสุิร์ฟเมน้อาหารรับป็ระที่าน ง่ายติลัอดูที่ั�งว่ัน โดูยพ่�นที่่�ก่�งเอาที่์ดูอร์ แลัะดู�านนอก นั�นสุามารถรองรับสุัติว่์เลั่�ยงไดู� ในขณะที่่�ดู�านในม่ แสุงธรรมชื่าติิสุ่องลังมาอย่างสุว่ยงาม เมน้โที่สุติ์ กุ�งที่่�โดูดูเดู่นดู�ว่ยเค่ร่�องเที่ศเป็็นเมน้ห�ามพลัาดู “Where happiness happens” is the slogan of this all-day brunch eatery, with its homey setting where diners can also bring along their beloved four-legged friends. The menu features a nice variety of food, desserts, bakeries and drinks – Cloud Nine is the signature drink here, and must-try dishes include the Millionaire’s Bacon Eggs Benedict, and Sri-Racha Fried Chicken Toast. ร�านอาหารสุร�างสุุข ค่่อค่อนเซป็ติ์ของร�านน่� ที่่�นำเสุนออาหารน่าลัิ�มลัอง ในบรรยากาศสุบายๆ ราว่กับอย้่บ�าน โดูยสุามารถพาเพ่�อนสุ่�ขามาร่ว่ม โติ๊ะไดู�อย่างม่ค่ว่ามสุุข เมน้ม่ให�เลั่อกหลัากหลัาย ที่ั�งอาหารค่าว่ อาหารหว่าน แลัะเค่ร่�องดู่�ม โดูยม่ Cloud Nine เป็็นเค่ร่�องดู่�มซิกเนเจอร์ของที่่�น่� Originally located in the misty forest of Kanchanaburi, Rainforest Café has now brought its enchanting concept to Bangkok where it’s embracing the romantic melancholy of the rainy season with the soothing sound of raindrops throughout its space. The food is very good here, but the cakes are superb! ร�านค่าเฟ่เจ�าดูังจากเม่องกาญิจนบุร่มาเป็ิดูสุาขา ที่่�กรุงเที่พ โดูยชื่้ค่อนเซป็ติ์ฤดู้ฝนที่่�ชืุ่่มฉ�ำเชื่่นเค่ย ภายในร�านติกแติ่งอย่างม่เอกลัักษณ์ พร�อมเสุ่ยง สุายฝนโป็รยป็รายสุร�างบรรยากาศผู้่อนค่ลัาย ที่่�น่� เป็็นค่าเฟ่ที่่�ม่อาหารค่าว่เสุิร์ฟดู�ว่ย ซ่�งป็รุงโดูยว่ัติถุดูิบ อย่างดู่ แลัะเค่�กหลัากชื่นิดูก็ไม่เป็็นรองใค่ร CURVY.DINING Curvydining RAINFOREST CAFE BANGKOK Rainforest-Cafe-Bangkok HAPS – BRUNCH & MORE haps.th STRIKE THE POSE EATING IN THE RAIN EDIBLE HAPPINESS/ ISSUE_57 12 THIGH STRETCHES Start by kneeling on the floor with knees directly under your hips, feet touching. Then, hinge your body back around 45 degrees while keeping your core, glutes and feet engaged. Maintain a straight line from your head to knees and don’t arch your back. Sustaining this hinge position, lower and lift your arms 10 times before returning to the starting position. Summertime is right around the corner. If you’re looking for a strength training workout routine to tone your entire body for the holidays, we’ve got you covered. Many assume that to start strength training, one needs to invest in a pricey gym membership or fancy equipment. But training with your own body weight can also work its magic on building muscle strength, anaerobic endurance and skeletal muscle. With these 5 equipment-free bodyweight exercises, you can work towards your desired beach body and strength goals anywhere, anytime! 5-MINUTE FULL-BODY STRENGTH TRAINING NO EQUIPMENT REQUIRED! TRICEPS DIPS Sit on the ground with your knees bent and feet flat on the floor. Place your hands behind you on the floor with your fingers facing forward. Press down into the ground, arms straightened, and lift your hips up in the air. Bend your elbows to lower your body, then push through the palms and repeat. SIDE PLANKS Start off in a plank position. Support your body weight on your forearms and elbows instead of your hands if you have wrist problems. Slowly begin to twist your torso to the side, legs extended and stacked from hip to feet. Keep your elbow on the ground aligned with your shoulder, and reach your other arm straight up toward the ceiling. Hold for 15 seconds before switching sides. YOUR HEALTHY BODY 5-min exercise Illustrated by Fah Anuntasomboon SWANS Lie on the ground face down. Draw your shoulder blades down the back and place hands underneath shoulders. Engage your core and lift head slightly. Raise your chest up, extend your arms forward and lift your legs slightly off the ground. Bend elbows so your arms form a “W” shape. Hold, then lower your body back down. This is a good exercise for stretching your spine and finishing up this bodyweight mat workout session! LEG RAISES Lie flat with your back on the ground, legs extended. Place your arms by the sides of your body and lightly press the palms into the ground. Exhale, then squeeze your core as you lift your legs straight up towards the ceiling. Take a small pause, inhale and begin lowering your legs. Make sure to keep your lower back flat to the ground and your abs engaged throughout./ ISSUE_57 14 YOUR HEALTHY BRAIN In the know In addition to a pink ribbon being recognised around the world as a symbol of breast cancer awareness and support, the month of October is recognised as Breast Cancer Awareness Month. This health campaign was organised by breast cancer charities to increase awareness of this disease and raise funds for breast cancer-related research. Even though the pink ribbon has increased awareness of one of the leading causes of cancer death among women, the challenges to women’s health is far beyond breast cancer. A PINK RIBBON AND MORE FOR LIFE/ ISSUE_57 15 The most significant difference between female and male bodies are hormones, which account for women and men facing different health and disease challenges. For women, monthly hormone fluctuations and a dramatic shift of hormones during puberty, pregnancy and menopause affect their physical status and, for some, also their mental health. One of the most essential pieces of knowledge for women’s healthcare is understanding the menstrual cycle and the function of women’s hormones. The menstrual cycle serves to prepare for ovulation and potential pregnancy, with monthly vaginal bleeding. It starts upon reaching puberty at the median age of 12.4 years and ceases at menopause at the average age of 51 years. The cycle is the effect of different hormone levels rising and falling. In the case one or more hormones do not function properly, issues can arise such as infertility, polycystic ovarian syndrome (PCOS), premenstrual syndrome and more. A normal menstrual cycle should have consistent frequency, regularity, duration and volume flow. The cycle should occur every 24 to 38 days, counting the first day of heavy flow as day one, and bleeding should last eight days or less. Each person has a different amount of flow which is classified as light, regular or heavy. Too heavy bleeding may interfere with a person’s physical, social, emotional and quality of life. Factors influencing menstrual bleeding volume include medication, endometrial thickness and bleeding or clotting disorders. The length from one cycle to the next can slightly vary by around four days; this is considered normal. For women aged between 26 and 41 years, a menstrual cycle is considered irregular when its length varies by eight days or more, while for women aged 18-25 years and 42-25 years it is over 10 days. KNOWING YOURSELF AND YOUR CYCLE/ ISSUE_57 16 YOUR HEALTHY BRAIN In the know All women should keep track of their menstrual cycle and also see their doctor regularly for screening. Doctor visits also ensure future medical problems are assessed, vaccinations and other preventive care are updated, and recommendations for a healthy lifestyle received. For preventative screening, below are the diseases to focus on. • BREAST CANCER SCREENING: The screening guidelines for breast cancer are different in each country. Most guidelines recommend an annual or biennial mammogram screening between ages 40-47 years for populations in an average-risk group, and an annual mammogram or MRI starting at a younger age for high-risk populations. Therefore, consult your doctor to see how often and what screening method is necessary for your specific condition and family medical history. • CERVICAL CANCER PREVENTION AND SCREENING: At present, cervical cancer is preventable with the HPV vaccine which the US Advisory Committee on Immunization Practices (ACIP) has recommended for adolescents since 2006. Besides vaccination, cancer of the cervix is preventable through routine pap smear screening. This should take place every 3-5 years beginning at the age of 21-25 years for average-risk populations, and continue until the age of 65 years. THE POWER OF PREVENTIONReferences 1. Thiyagarajan DK, Basit H, Jeanmonod R. Physiology, Menstrual Cycle. In:StatPearls. Treasure Island (FL): StatPearls Publishing; September 27, 2024. 2. Ren W, Chen M, Qiao Y, Zhao F. Global guidelines for breast cancer screening: A systematic review.Breast. 2022;64:85-99. doi:10.1016/j.breast.2022.04.003 3.Khan MJ. Cervical Cancer Screening: Evolution of National Guidelines and Current Recommendations.Clin Obstet Gynecol. 2023;66(3):470-477. doi:10.1097/GRF.0000000000000791 4. Bednarczyk RA, Brewer NT, Gilkey MB, et al. Human papillomavirus vaccination at the first opportunity: An overview.Hum Vaccin Immunother. 2023;19(1):2213603. doi:10.1080/21645515.2023.2213603 5. Liberto JM, Chen SY, Shih IM, Wang TH, Wang TL, Pisanic TR 2nd. Current and Emerging Methods for Ovarian Cancer Screening and Diagnostics: A Comprehensive Review.Cancers (Basel). 2022;14(12):2885. Published 2022 Jun 11. doi:10.3390/ cancers14122885 6. Chan JK, Tian C, Kesterson JP, et al. Symptoms of Women With High-Risk Early-Stage Ovarian Cancer.Obstet Gynecol. 2022;139(2):157-162. doi:10.1097/AOG.0000000000004642 / ISSUE_57 17 สุัญิลัักษณ์ “โบว่์สุ่ชื่มพ้” ที่่�พบเห็นไดู�เป็็นป็ระจำในชื่่ว่ง เดู่อนติุลัาค่มของทีุ่กป็ี - เดู่อนแห่งการรณรงค่์ให�ผู้้�หญิิง ติระหนักแลัะเห็นค่ว่ามสุำค่ัญิของการติรว่จค่ัดูกรองเพ่�อ ป็้องกันมะเร็งเติ�านม หน่�งในมะเร็งชื่นิดูที่่�ค่ร่าชื่่ว่ิติผู้้�ป็่ว่ย หญิิงจำนว่นมากที่่�สุุดู นอกจากโรค่มะเร็งเติ�านมแลั�ว่ การดู้แลัสุุขภาพในผู้้�หญิิงยังม่รายลัะเอ่ยดูอ่�นๆ ที่่�แติกติ่าง จากผู้้�ชื่าย เพราะผู้้�หญิิงแติกติ่างจากผู้้�ชื่ายที่ั�งดู�านสุร่ระ ฮอร์โมน แลัะการที่ำงานของระบบสุ่บพันธุ์ ฮอร์โมน สุองชื่นิดูที่่�ม่ค่ว่ามสุำค่ัญิติ่อผู้้�หญิิงติลัอดูชื่่ว่งอายุขัย ค่่อ เอสุโติรเจน แลัะโป็รเจสุเติอโรน นอกจากน่�ผู้้�หญิิงยังม่ ฮอร์โมนชื่นิดูอ่�นๆ ที่่�ที่ำงานป็ระสุานกัน ม่การลัดูแลัะเพิ�ม ในชื่่ว่งเว่ลัาติ่างๆ เพ่�อให�เหมาะกับการที่ำงานของร่างกาย ในแติ่ลัะสุภาว่ะ ไม่ว่่าจะเป็็นการม่รอบเดู่อน การติั�งค่รรภ์ การให�นมบุติร หร่อแม�กระที่ั�งการหมดูป็ระจำเดู่อน ผู้้�หญิิง ทีุ่กค่นค่ว่รที่ำค่ว่ามเข�าใจกับรอบเดู่อนของตินเอง หมั�น สุังเกติหร่อจดูบันที่่กการม่รอบเดู่อน สุังเกติค่ว่ามผู้ิดูป็กติิ ของรอบเดู่อน ไม่ว่่าจะเป็็นสุ่ ลัักษณะของป็ระจำเดู่อน ค่ว่ามถ่�ห่าง แลัะอาการร่ว่มอ่�นๆ ซ่�งจะเป็็นติัว่บ่งชื่่�ถ่ง ค่ว่ามผู้ิดูป็กติิเริ�มแรกของโรค่ในผู้้�หญิิงไดู� นอกจากนั�น ยังค่ว่รติรว่จร่างกายอย่างสุม�ำเสุมอ ติรว่จค่ัดูกรองโรค่ติาม อายุที่่�แพที่ย์แนะนำ เชื่่น โรค่มะเร็งเติ�านม มะเร็งป็ากมดูลั้ก แลัะสุังเกติร่างกายของตินเอง หากม่อาการผู้ิดูป็กติิใดู เกิดูข่�น ไม่ค่ว่รนิ�งนอนใจ ค่ว่รป็ร่กษาแพที่ย์ที่ันที่่เพ่�อที่ำ การว่ินิจฉัย เพราะการติรว่จพบติั�งแติ่แรกที่่�โรค่เริ�มเกิดูข่�น ย่อมม่โอกาสุในการรักษาให�หายจากโรค่ไดู�รว่ดูเร็ว่แลัะ มากข่�น สุุขภาพสุตรีี • OVARIAN CANCER: Screening tests for ovarian cancer are currently not available therefore, become familiar with your body and how to detect the symptoms early, and consult your doctor promptly if you feel something is not right. The common symptoms of ovarian cancer are abdominal and pelvic pain, and an increasing girth or fullness. There are other diseases affected by hormone fluctuation. Oestrogen, for example, gives benefits for heart disease prevention in pre-menopausal women and so, after menopause, the risk of cardiovascular diseases increases. Hormonal fluctuations can also significantly impact mental health, such as depression and anxiety levels. Moreover, women have a higher risk of osteoporosis after menopause. Besides regular screening of their reproductive system, women should have regular physical check- ups and screening tests for diseases according to their age and family medical history for early protection, and follow a healthy lifestyle to be healthy and happy at all ages. / ISSUE_57 18 YOUR HEALTHY BODY Dos VS Don’ts Each journey to optimal health is unique for every woman, shaped by different life stages and individual needs. This guide explores key practices to embrace and habits to avoid for better health outcomes. A WOMAN’S GUIDE TO WELLNESS THROUGHOUT LIFE CYCLES Maintain good nutrition habits. Eat iron-rich foods, especially during menstruation. Include calcium sources for bone health. Stay hydrated with adequate water intake. Consume plenty of fruits, vegetables and whole grains. Consider prenatal vitamins if planning pregnancy. Listen to your body. Pay attention to changes in your energy level. Monitor your digestive health. Track any unexpected weight changes. Notice patterns in your monthly cycle. Neglect emotional wellbeing. Avoid isolating yourself during difficult times. Don’t ignore symptoms of depression or anxiety. Avoid unhealthy coping mechanisms. Don’t sacrifice sleep for work or social activities. Ignore reproductive issues. Engage in risky behaviour. Avoid smoking or vaping. Don’t share personal care items. Avoid excessive sun exposure. Don’t take unnecessary medications without consulting your doctor. Schedule regular health screenings. Get annual medical check-ups for women with your healthcare provider. Have pap smears every 3-5 years starting at the age of 21. Begin mammograms at the age of 40 or as recommended by your doctor. Get regular blood pressure and cholesterol checks. Avoid dismissing severe menstrual pains. Don’t ignore irregular bleeding either. Avoid delaying treatment for vaginal infections. Don’t skip pelvic exams.Next >