Try the Wide-Stance Side-to-Side Squats from The One-Minute Workout by Andrew Oye and Robert Dothard (Hilton, 2008; $19.95).

1. Stand with your feet slightly wider than shoulder-width apart and hold a 12-pound body bar across your shoulders with a wide grip (or hold a 5-pound dumbbell in each hand down at your sides).

2. Keeping your right leg straight, bend your left knee and squat down on your left side until you feel a stretch in your right inner thigh.

3. Tighten your butt and push with your left thigh muscle until you return to standing position. Repeat with your right leg to complete 1 rep. Do 10 reps, 2–3 times a week. You’ll see results in 3 weeks.

Has your hair lost its luster? Blame your age. Truth is, after 30, hormonal ups and downs and everyday wear-and-tear can do a number on your locks, leaving them coarser or thinner. As you grow older, your hair also starts to disappear where you want it most—on your head—and suddenly appear in places you really wish it wouldn’t (like on your chin). To protect what you’ve got and deal with what you don’t want, try this age-specific advice.

(PHOTO: GETTY IMAGES)

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Beans
As the saying goes, they’re good for your heart…and your hair. The protein makes hair grow faster and stronger.

Walnuts
Nuts are loaded with omega-3 fatty acids, which play an active role in hair health.

Eggs
They’re high in vitamin B12, a nutrient often lacking in women with hair loss.

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Baby your hair. The 30s are prime reproductive years for many women, which can be good and bad news for hair. The combo of prenatal vitamins (which keep both hair and body brimming with nutrients) and all those hormonal changes (which keep hair in the growing phase) can add up to thicker, faster-growing hair during pregnancy. But a few months after giving birth, it’s normal to lose much of that extra hair as your body returns to normal, says Eliot Ghatan, MD, a dermatologist and cosmetic surgeon in private practice in New York City. Fortunately, simple changes can help during this time. Go light on styling gels, sprays, lotions, and mousses: Buildup from these products can weigh down and dry out hair. And when shampooing, gently massage your scalp for five minutes to encourage better blood circulation to the area.

Check your iron. Month after month of menstruating can deplete your body’s iron supply due to blood loss, and that’s why women need about 10 more milligrams of iron per day than men—18 milligrams daily. Too little is a common trigger for thinning hair. “When I see a patient in her 30s for hair loss, I often find that she’s iron-deficient,” says Heather Wickless, MD, MPH, professor of dermatology at Northwestern University and a dermatologist specializing in hair disorders at Northwestern Memorial Hospital. Eating more iron-rich foods like spinach (2 milligrams of iron per half-cup serving, twice the amount in most veggies) and red meat (3 milligrams per 3-ounce serving) can help, but sometimes a change in diet alone won’t do the trick. Ask your doctor to do a simple blood test if you suspect that you may be iron-deficient; if you are, she may prescribe an iron supplement.

De-stress for your hair’s sake. Balancing a career, your family, and everything else can boggle your brain—and affect the hair growing on top of it. Normally, about 90% of your hair is growing, while 10% rests. But stress can cause the amount of hair growing to dip as low as 60%, says Peter Panagotacos, MD, head of the department of dermatology at St. Mary’s Medical Center in San Francisco and author of Hair Loss Answers by the Hair Doc. For garden-variety stress, a regular yoga class, meditation session, or anything you find relaxing (like taking a weekly hot bath or reading a good book) may keep life’s challenges from putting your hair to sleep. But if large clumps of hair are falling out (sometimes the result of big-time stress like losing a job, fighting off a severe illness, or dealing with postpartum depression), see your doctor or dermatologist.

Try the Pill. Pesky upper-lip hair may become more of a problem now for women with a genetic predisposition to facial-hair growth. How to keep it at bay? “If you’re a nonsmoker, taking an oral contraceptive may do the trick by boosting your estrogen levels,” says John Romano, MD, a dermatologist at St. Vincent’s Hospital in New York City and an assistant professor of dermatology at the Weil Medical College of Cornell University. Already on the Pill and still noticing excess hair growth? Eat whole-wheat breads and pastas. Studies show that whole grains contain phytochemicals, which also help regulate estrogen.

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Deep-condition if you’ve gone gray. Gray or silver hair, although beautiful, may be drier and more prone to breakage and sun damage than pigmented hair. Protect it by getting a deep-conditioning treatment (ask for one that includes sunscreen) at a salon once a month or by using a moisturizing product like Frederic Fekkai’s All Day Hair-Plump ($95) to keep hair hydrated and more pliable.

Eat orange foods. In your 50s, antioxidants can help your hair cope with hormonal changes. And a good way to get them is by eating orange foods—like sweet potatoes and carrots—says Ranella Hirsch, MD, a Boston-based dermatologist and president of the American Society of Cosmetic Dermatology and Aesthetic Surgery. These foods also help protect your body from the sun and seal moisture into hair, which maintains the natural oils in your scalp. While your locks may not look and feel exactly like they did in your 20s, “you can move things back in a favorable direction,” Dr. Hirsch says.

Get your thyroid checked. Hypothyroidism, which affects 1 in 50 women and is most common in women over 50, occurs when your body does not produce enough thyroid hormone. Symptoms of this disorder include obesity and heart disease, but it can also result in a thinner head of hair, says Heather Wickless, MD, MPH, professor of dermatology at Northwestern University and a dermatologist specializing in hair disorders at Northwestern Memorial Hospital. If you notice that your hair is thinning, ask your doctor for a thyroid-function test, an accurate and easy way to figure out if you’re in danger. Hypothyroidism is easily treated with synthetic thyroid supplements prescribed by your doctor.

Remove unwanted hair. During menopause, estrogen levels plummet, so it’s likely that a few extra hairs will show up on your chin, upper lip, underarms, and abdomen. But you don’t have to live with the new growth. Laser hair removal is about 70 percent effective in zapping all the hair in a given area, though you’ll need touch-ups every few months. Make sure you have it performed by a licensed aesthetician or physician, preferably at a dermatologist’s office. Or, ask your doctor about hormone supplementation, which can ease menopausal symptoms like excess hair growth. The cheapest, easiest fix? Pick up some bleaching cream, like Sally Hansen’s Fast and Gentle Crème Hair Bleach for Face ($5), and use it as needed.

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Skimp on styling. In your 40s, you may find that years of exposure to curling irons, hot blow dryers, and other gadgets have left your hair dried-out and brittle. The follicles at the front of your scalp can actually stop growing new hair from all the punishment, says dermatologist John Romano. The good news: The damage is reversible. Simply limit any hair-styling tool that puts off a lot of heat to special occasions or a few days a week. If you use a hair dryer every day, switch to a cooler or no-heat setting. And avoid excess brushing and washing, too, experts say.

Take your vitamins. It’s normal to experience major fluctuations in hormone levels as you enter perimenopause, the 6 to 10 years before menopause. During this time, your hair may become finer and thinner. To counteract such changes, it can’t hurt to ramp up your daily vitamin regimen. Start by adding 2,500 micrograms of biotin (some multivitamins contain this amount; check the label), a B vitamin that may strengthen the integrity of hair follicles and make strands less prone to breakage. In addition, omega-3 fatty acids, abundant in fish like salmon and tuna, may help stimulate hair growth; aim for two servings per week. Not a huge fish fan? Fish- or flaxseed-oil capsules also work well, says Heather Wickless, a dermatologist specializing in hair disorders. And if you’re not already popping a women’s multi, most docs say you should. The essential nutrients—like vitamins C, D, and E, and folic acid—will help keep your body and hair in good shape.

Talk about hair loss. Each strand of hair usually grows about an inch every two months for four years, then it falls out and is replaced by a new one. But in female pattern baldness, which affects up to 40% of women, hair begins to thin on the top of the scalp and sometimes all over the head. The problem is often inherited, but a hormone imbalance can also be a culprit. Fortunately, your doctor can recommend Women’s Rogaine ($50 for a three-month supply), a topical solution that’s applied directly to the area where thinning is occurring, or she can suggest other treatments to help stimulate new growth, says Peter Panagotacos, head of the department of dermatology at St. Mary’s Medical Center in San Francisco.

Pack in protein. While you’re making smart moves to protect your skin and bones from the natural effects of aging, keep your hair in mind, too. Protein goes a long way toward maintaining the strength and pliability of your hair—and most women don’t get the recommended 37 to 50 grams per day. Get more protein from foods like tofu, lean meat, and eggs. Also, try a protein-infused styling product, such as Nexxus Y Serum Younger Looking Hair shampoo and conditioner ($24 and $33, respectively).

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We love how easy it is to access our iPod Nano’s controls during a walk while wearing the sleek, adjustable Incase Sports Armband ($29.95). It’s made of washable, reflective neoprene and comes in pink, black, or white.

Exercising with music can prolong your workout, speed weight loss, and even boost brainpower, studies show. Read our half-marathon running blog for song ideas and more motivational tips.

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The tiny seeds in grapes are packed with wrinkle-fighting antioxidants and super-softening oils. No wonder the fruit is turning up in so many cutting-edge skin-care products.

Guilty pleasure
A grapeseed-based oil that contains flecks of (real!) gold? Linden Leaves Gold Oil ($42.95) makes you feel rich all over.

Lavish lather
The subtly scented L’Occitane Grape Shower Oil ($22) transforms into a foam that cleanses and moisturizes.

Soap-free suds
Don’t let the mousse-like texture of Caudalie Instant Foaming Cleanser ($26) fool you. This gentle, purify­ing cleanser is free of irritating soap, making it perfect for the sensitive set.

Happy hour
Finally, a cocktail that makes you look rested. Nature’s Gate Have a Vine Day Chardonnay Hydrator for Daytime ($24.95) packs potent antioxidants to lift and smooth your skin.

A natural pick-me-up
Instantly revive your complexion with a spritz of Juice Beauty Hydrating Mist ($22), an organic blend of soothing white and red grape juices.

Soft touch
Wave good-bye to dry, cracked hands with Burt’s Bees Thoroughly Therapeutic Honey and Grapeseed Oil Hand Creme ($10).

Mood-boosting moisture
The tangy scent of Origins Gloomaway Grapefruit Body Souffle ($27.50) revitalizes your senses, while grapeseed and apricot-kernel oils soften your skin.

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Rosemary
Feeling forgetful? The piney fragrance of rosemary improves alertness and long-term memory, according to research at England’s Northumbria University.

Basil
Chop it up and add it to your vinaigrette: It’ll make your greens safer to eat. Belgian researchers say the oil from basil’s leaves kills bacteria that can cause stomach ailments.

Lavender
Place it bedside: The soothing scent of its purple flowers can relieve insomnia, promote relaxation, and boost your mood.

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Dr. Roshini Rajapaksa answers questions about sweating down there, whiteheads, and yeast infections.

Q: My crotch gets super sweaty when I exercise. Is there anything I can do?

A: Like your armpits, your crotch is endowed with many sweat glands, so it’s normal—although not too pleasant—to be damp down below after a workout. Pubic hair can also trap moisture, which can mix with bacteria and cause irritation or odor.

Don’t attempt to soak up sweat with a panty liner; that could up the odds of vaginal irritation. Instead, stick to the hygiene basics: Wear cotton panties, change shortly after working out, and take a quick shower—if you can. And it’s not a bad idea to defend yourself against sweat with clothes made of fabrics that wick moisture away from your skin, like those made with hydrology technology by Asics. Wear loose-fitting garments (forget about spandex), and throw bottoms in the wash after a wearing.

Q: Is it OK to pop whiteheads?

A: Attention to all of you who secretly delight in popping whiteheads (we know you’re out there): It’s not a good idea. Whiteheads form when oil, or sebum, mixes with dead skin cells and causes bacterial growth just below the skin’s surface. (Blackheads form similarly but are partly open to the skin’s surface.) Squeezing out the white stuff can result in scarring, pitting, or darkening of skin around the trouble spot.

If you absolutely can’t resist fiddling, apply a hot towel to the area, and then gently push on either side of it using two sterile gauzes. If nothing comes out, leave it alone. (You’ll create a scar if you keep pushing.) Apply hydrogen peroxide or an antibiotic ointment like Bacitracin to the spot.

You can ward off future whiteheads by using a mild, exfoliating facial scrub, non-oil-based makeup, and skin products labeled noncome­dogenic (they don’t block pores).

If whiteheads continue to— ahem—pop up, dermatologists have special instruments that can remove the spots without damaging skin, and they can also prescribe suitable medications. An exfoliating facial from a trained aesthetician may help too.

Q: Will yogurt cure a yeast infection if I put it “inside”?

A: While yeast is naturally present in your vagina (in the form of the fungus Candida albicans), an overgrowth of it is a problem and needs to be treated. If you notice a change in the color, amount, or odor of your vaginal discharge, or if you have increased vaginal itching or irritation, contact your gynecologist before reaching for the yogurt tub. Only she can diagnose a yeast infection and prescribe an antifungal medication (some can be purchased over-the-counter), which is the preferred treatment.

There’s no solid evidence that eating yogurt can prevent yeast infections. However, if you need temporary relief from itching and irritation while you’re waiting for an infection to be diagnosed or for the meds to take effect, it can’t hurt to try a little of the plain variety; just dab it on a tampon to insert.

Q: I seem to have a lot of earwax. Is it OK to use cotton swabs to get it out?

A: Earwax, while kind of gross, is actually a good thing because it’s a sticky shield that protects your eardrums from bacteria and dirt. Typically, old wax dries up and falls out or washes away when you bathe. But sometimes buildups do occur and cause mild discomfort or hearing problems. Some people just produce more wax than others; we don’t know why, but it’s not a sign of illness.

As for removing it? Don’t try to dig it out using cotton swabs or anything else, for that matter. You risk perforating your eardrum or trapping water or dirt deep in your ear as the wax gets pushed in farther, which can cause infection. Use swabs only on the outer part of your inner ear and wipe away any visible wax with a warm, damp washcloth.

If wax buildup impairs your hearing or causes any pain, see your doctor. She can safely remove buildup with a bulb syringe or a small instrument called a curette, or she may prescribe ear drops or an over-the-counter product designed to help loosen hard wax.

What about ear candles? These thin, hollow tubes are inserted into the ear and then lit to supposedly extract excess wax. There’s no scientific evidence to support their effectiveness, and you could end up burning your ear or eardrum if you use them.

Q: Should I treat an insect bite in my pubic area differently than any other bite?

A: No need to treat it any differently. A cold pack can reduce minor swelling, and calamine lotion or an antihistamine pill will decrease itching or soreness. Do keep in mind that a number of sexually transmitted diseases, such as herpes and genital warts, can look like insect bites. If the bite doesn’t clear up in a few days, or if you notice any discharge or change in color, see your doctor to rule out an STD. In the meantime, avoid sexual intercourse.

Roshini Rajapaksa, MD, is an assistant professor of medicine at NYU Medical Center.

(PHOTO: GETTY IMAGES)

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