THE SECRET TO LESS STRESS: HAVING A PET AROUND

PHOTO COURTESY | Roberto Nickson

Have you been looking for a way to deal with your stress?

Here's a secret that many are not aware of – simply having a pet around can significantly reduce your stress levels!

This is something that has been proven by science countless times, and the fact that owning a pet brings with it so many other advantages too is just another bonus.

HOW DO PETS HELP WHEN DEALING WITH STRESS? 

The idea that pets can help with stress is hard for some to believe, but there are now more studies than ever that prove this.

When you are stressed, your body releases certain hormones, such as cortisol. These hormones put your body into “fight or flight” mode, which is something that used to help our ancestors deal with stressful situations (since these were usually life or death matters!).

In small amounts, there is absolutely nothing wrong with cortisol. In fact, it can even have its benefits.

However, today's modern day lifestyle means that cortisol levels often remain elevated in a person's body for an extended period of time. This chronic stress causes a number of different health problems, from high blood pressure and muscle weakness to mood swings, depression and anxiety.

So, how do pets help with this?

Simply having contact with a pet, or even just watching your pet, has the effect of lowering the amount of stress hormones in your body.

Not only that, but this contact can also lower the heart rate and blood pressure while calming feelings of fear and anxiety.

HOW DO PETS HELP TO PREVENT STRESS?

Helping to lower your stress levels in times of stress are just one of the ways in which pets can help...

Having a pet around also helps to prevent stress from occurring in the first place!

How?

Well, to begin with, owning a pet means that your blood pressure, heart rate, anxiety levels, and everything else are kept more steady and consistent. This makes you so much better equipped to deal with stressful situations in a calmer and more rational way.

Pets also help to combat feelings of loneliness, which is something that exacerbates stress. Not only do they provide so much unconditional love and companionship, but they also encourage socialization with other pet owners.

Certain pets, such as dogs, also require plenty of exercise and outdoor time. This has been proven to make a huge difference when it comes to keeping stress at bay (learn more here).

FINDING YOUR PERFECT PET

When pets are mentioned, most people immediately think of a dog or a cat.

There is no denying that those animals can really make a huge difference when dealing with stress, and bring with them a number of other benefits too.

However, a dog or a cat isn't for everyone...

If you aren't at home much, or have physical limitations, you may be better off with a pet that is easier to care for, such as a bird or a fish. These animals can provide the same stress-busting benefits as a dog or a cat, so keep an open mind when choosing a pet.

Stress can really take its toll on a person's overall health, which is why it is so important to minimize your stress as much as possible. Having a pet around is one of the easiest ways to do this, and will also make your life so much more enjoyable in general too!

Read more from the latest issue of Athleisure Mag.

WHY GOING COLD TURKEY FROM ALCOHOL CAN BE DANGEROUS

One out of every 12 adults in the United States suffers from alcohol dependence, making alcohol the most regularly used addictive substance in America, the National Council on Alcoholism and Drug Dependence (NCADD) reports. Drinking large amounts of alcohol regularly can cause the brain to get used to the way that alcohol interferes with neurotransmitter transmission, movement, and absorption. If you’re a heavy drinker, abruptly quitting alcohol without the help of medical professionals — known as going “cold turkey” — can be painful and dangerous. Carrie Carlton, Clinical Director (LCSW)  of Beachway Therapy Center in Boynton Beach, Florida gives the lowdown on what you should know if you’re considering detoxing from alcohol on your own and why you might want to consider an in-patient medical detox.

According to Carrie Carlton LCSW, “When someone who has become "alcohol dependent" decides to stop drinking, he/she will experience some level of physical discomfort. For this reason, it is extremely difficult for a person to merely stop drinking "on their own" without assistance and support.”

What are the Dangers and Symptoms When Someone Stops Cold Turkey

Common symptoms include:

Depression

Anxiety

Headache

Fatigue

Nausea and vomiting

Nightmares

Shakiness

Fever

Irritability

Delirium Tremens

Getting the Shakes

For those who are less chemically dependent, withdrawal symptoms might be as "mild" as merely getting the shakes, or the sweats—or perhaps nausea, headache, anxiety, a rapid heartbeat, and increased blood pressure. Although these symptoms are uncomfortable and irritating, they are not necessarily dangerous. But they are often accompanied by "craving" more alcohol, making the decision to continue abstinence much more difficult to make. Even the "morning after" hangover of someone who only occasionally drinks to excess is actually a mild form of alcohol withdrawal from the excesses of the night before, as the alcohol content of their blood begins to drop. The symptoms can appear within a few hours after not drinking.

The Full-Blown DTs

Within six to 48 hours after not drinking, hallucinations may develop. These usually are visual hallucinations but they can also involve sounds and smells. They can last for a few hours up to weeks at a time. Also, within this time frame after quitting, convulsions or seizures can occur, which is the point at which alcohol withdrawal can become dangerous if not medically treated. The symptoms may progress to delirium tremens (DTs) after three to five days without alcohol. The symptoms of DTs include profound confusion, disorientation, hallucinations, hyperactivity, and extreme cardiovascular disturbances. Once DTs begin, they can cause cardiac disturbances, seizures and other medical complications that can be fatal.

Alcohol Withdrawal Timeline

First 12 hours     Heavy drinkers experience tremors a few hours after their last drink. Symptoms during the first 12 hours include sweating, irritability, rapid heartbeat, high blood pressure, nausea, vomiting and insomnia.

Days 1-2    Symptoms peak 24 to 48 hours after the last drink. Symptoms are most severe and may include seizures, night terrors, hallucinations and panic attacks.

Days 3-5    Ongoing feelings of nervousness, shakiness and mood swings can last up to a week after the last drink. Delirium tremens may occur during this time as well.

Days 6+      After detox, some former heavy drinkers experience longer-lasting effects of withdrawal. Symptoms are mostly psychological. They may include mood swings, anxiety, irritability, changing levels of energy and trouble sleeping. These symptoms come in waves and can last for months after the last drink.

What can a medical detox do that going it alone cannot achieve?

Medications Used During Alcohol Detox

When alcohol detox is treated in an inpatient rehab facility, different medications may be used to help reduce uncomfortable withdrawal symptoms. Medications can also help keep a person’s body chemicals in balance, lowering the risk for serious complications. In rehab, a medical professional will administer the medication and monitor its effects. If the medication begins to cause unwanted side effects or interferes with the detox process, another remedy can be used. Typically, vital signs are checked every few hours as well as body temperature.  Patients are often given anti-seizure medication and benzodiazepines such as valium to make the withdrawal more physically tolerable.  An in-house detox also makes things psychologically easier for the patient, as they are around other clients who are going through the same experience.

Several medications commonly administered during the detox phase are:

Benzodiazepines

Benzodiazepines (benzos) are most frequently used to treat withdrawal symptoms during the alcohol detox phase. They are used to help calm your central nervous system and may also be prescribed to treat insomnia, anxiety and muscle spasms.

Naltrexone

Naltrexone helps reduce alcohol cravings during the detox stage. In the event of a relapse, naltrexone works by inhibiting the high feeling that alcohol may cause. Since the medication can stimulate withdrawal symptoms, it is recommended that you wait seven to 10 days before taking naltrexone.

Acamprosate

Years of heavy drinking can significantly alter how the brain looks and works. Acamprosate, sold under the name Campral, is prescribed to help your brain begin to function normally again after you quit drinking. Research studies have also started to look into whether or not acamprosate helps reduce the symptoms of PAWS including insomnia, anxiety and restlessness. It also works to reduce alcohol cravings; however, it will not produce an unwanted effect if alcohol is consumed.

Disulfiram

Another medication used in the treatment of alcoholism is disulfiram. Unlike other medications, disulfiram works by producing severe reactions if alcohol is consumed. For instance, if you drink while on disulfiram, you will experience unwanted effects like facial flushing, nausea, headache, weakness and low blood pressure. The negative effects are meant to deter you from continuing your drinking pattern. Disulfiram is not meant to reduce your alcohol cravings or restore brain functions like some other medications.

What should patients do after treatment at a detox facility?

Beachway Therapy provides detox treatment and also residential treatment programs at another site, that entails a minimum stay of 30 days and can be more.  Once the physical detox is over, it is here that patients learn the long term tools to stay sober.  In addition, a continuing outpatient plan of care is established for each patient prior to leaving treatment.

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PLASTIC SURGEON GETS REAL ON THE SECRETS MOST KEEP UNDER WRAPS

With popular TV shows such as “Botched” and the old favorite NipTuck, plastic surgeons are seen as the perfect specimen of looks, wealth and a fabulously crafted and curated lifestyle. They’re impeccably dressed, have gregarious personalities and their significant others are the epitome of perfection. Is there more to the story? Are there practice secrets that are kept more confidential than the facelift of a 50-year-old socialite? Dr. Stanley Poulos, a San Francisco Bay area board certified plastic surgeon gets real on secrets many   plastic surgeons prefer to keep under wraps.

1)Sometimes you will have more than just “a little discomfort” managed with some light dosage of pain medication.

Everyone has a different pain threshold and post op bruising and swelling vary so certain procedures will take longer to recover from. Abdominoplasty, body lifts, and combination surgeries like “mommy makeover” are just a few examples of procedures where recovery may be extended.

Many people who have had procedures can think of a time a few days post op where they wanted to curse their surgeon or ask “why in the world did I do this?”

Just because it’s an elective aesthetic surgery doesn’t make it any less of an operation. Dr. Poulos explains that there are two very important things you want to get clear on, the actual level of pain and recovery time. Recovery time to return to ranching or running marathons may be a lot different than being able to drive or get out.  He advises speaking to a few friends or references who had the same procedure. Just remember that like childbirth as time goes by the experience may seem easier than it was.

“You need to know so you can make necessary arrangements with work and childcare or elder care if need be. Some procedures can take at least a week or two before resuming normal activity so the more realistic the expectations the better,” adds Poulos.

2) There may be more than just “minimal scarring.”

“Scarring has nothing to do with the surgeon’s skill and everything to do with the patient’s genetics,” clarifies Dr. Poulos. He goes on to explain that a highly skilled plastic surgeon can do the same exact procedure with closure on two different people. One will have minimal scarring while the other will not.” People with darker complexions should consider this before deciding to do a procedure and certainly consult with your doctor’s team who can recommend remedies that help with scarring.

3) Cellulite removal isn’t just easily “zapped away” with a laser.

Today there are many options available, each claiming to treat cellulite effectively. Some are a bit more invasive. Cellulaze for example is a highly promoted actual surgical procedure using an invasive laser that must be threaded under the skin. “Even though this is considered minimally invasive, it’s not an easy zap. Even with improvement the results often will not meet expectations so be realistic.

4) There’s an expiration date on results due to the aging process.

We see celebrities who desperately battle mother nature. Aging is inevitable. The average "shelf life" of a facelift is about 10 years. “A facelift is a large financial investment along with significant recovery time. The better the skin elasticity the closer to a decade you’ll get. Odds are even better you’ll have a more enduring result if you don’t smoke or sun-worship,” says Dr. Poulos. He goes on to say that he believes it’s really important to lay out the real expectations given skin texture and volume. Some people may notice the lower quadrant of their faces aging just a few years post facelift. While a person will still look youthful post facelift, it’s not going to prevent aging. As they say “ageing is not for sissies but it sure beats the alternative.”

Read more from the latest issue of Athleisure Mag.

DATING WHILE SOBER: HOW TO PASS UP BOOZE WITHOUT PASSING ON LOVE

When it comes to dating, “let’s grab a drink” is often the go to first date invitation. Many opt to cure first date jitters with a libation or two to “chill out” and feel more comfortable.  What happens if you are a recovering alcoholic and you can’t opt for “liquid courage” to get you through those awkward dating moments? For approximately 30-million Americans who identify as recovering from alcohol abuse, dating while sober is often a tricky reality. With tips on how to pass on booze but not on love, is Dr. Duy Nguyen, D.O., a Board-Certified Psychiatrist in General Psychiatry practicing at Beachway Therapy Center, a drug and alcohol rehab in Boynton Beach, Florida.

1. Take the lead and suggest a dry date.

The easiest way to maintain sobriety is to avoid situations where alcohol is present. Having several alcohol-free dating options already in mind can empower you to steer the date in a dry direction more easily.  Opt for daytime dates that are more activity focused, get you outside enjoying quality time together away from any bar. “Doing activities that aren’t conducive to drinking such as museums, galleries, fairs, and festivals could be fun. People who don’t drink often are the most creative when it comes to choosing fun dates,” says Dr. Nguyen.

2. Create your new story and get honest.

In the spirit of 12-step recovery, which emphasizes the importance of self-honesty, aim for truthfulness in how you present yourself. If an on-line dating profile questionnaire asks how much you drink, don’t let fear about what others may think prevent you from checking the “Never” box. “Frame out when and how you plan to reveal what inspired your decision not to drink. Simply saying that you no longer drink alcohol is enough in the beginning. When you get to know someone better then share your story from a place of an achievement you’re proud of,” Dr. Nguyen encourages.  

3. Get clear on what you want in a partner.

If someone has an issue with you not drinking, then they clearly aren’t the right person for you and that’s okay. Decide if you would prefer to date someone who understands recovery, may even have been through it themselves or is a health enthusiast who also doesn’t drink. 

Dr. Nguyen says that, “While there are a lot of benefits to dating those in recovery, it can also lead to risky situations. There are often times in which one partner relapses and the other follows, although this isn’t a guarantee.”

If you decide that you want to date non-recovering people, it’s best to have some clean time under your belt and be solid in your recovery, as this can lead to tempting situations.

4. Trust your gut, nerves can be a good indicator!

Your nerves could very well be indicating that there is something there. That is, chemistry. Dr. Nguyen says, “Alcohol typically dulls our sensory and emotional experience so without it we’re open to the raucous disarray of emotions that warp us when we’re under the spell of a potential new love. Of course, that doesn’t make the experience of a new relationship any easier. Try to reframe the experience in a way that embraces these jitters.”

5. Don’t make love the new addiction.

On top of the excitement that comes with meeting a potential new partner, scientifically we produce numerous hormones that can increase that excitement. “A new relationship can very much become a replacement drug,” says Dr. Nguyen. He adds, “Many confuse infatuation with love, so it’s a good idea is to take it slowly. Again, make sure that you are at a place emotionally that can handle all of the new feelings that come with dating and be prepared if relationships don’t end the way you expected.”

6. Embrace the awkward.

“Being sober will probably increase the number of awkward pauses, says Dr. Nguyen. “We’re sharper and more present when we’re not drinking which can actually be used as an advantage to navigate conversation and ask the other person about themselves which enables a deeper connection and more trust,” he adds.

7. Keep first dates short.

The majority of first dates that extend into the wee hours of the morning are alcohol fueled and can lead to unintended promiscuity. Dr. Nguyen suggests going into the date with a self-imposed time frame in mind, two to three hours and then making another date if there’s interest. For a recovering alcoholic, especially someone in early sobriety, being “forced” to bar hop will be like white knuckling it on a scary roller coaster.

 Read more from the latest of Athleisure Mag.

MAKE COOKING EASY AND DELICIOUS BY IMPLEMENTING PREP & RALLY COOKING SYSTEM

Let’s face it, we’re all busy. We want to eat healthier but cooking and preparing meals every night can be a huge hassle. Coming up with new menu ideas is not easy. Then you need to build a grocery list. Next is finding the time to run to the store (which ends up being a multiple-times-a-week ordeal). Now you need to find the time every night to cook, clean up the mess, and somehow result with a complete meal after a long and exhausting day. Chef and food personality, Dini Klein, hears these types of complaints all the time on her Instagram channel. 

As a busy working mom of two, Dini decided to create solutions that make preparing meals easy yet delicious. To that end Dini created Prep + Rally a subscription meal planning website that helps busy people make weekly meals that are easy and delicious while saving time and money.  

“Working as a personal chef for years, I would cook staple dishes for my clients every week to get them from Monday through Thursday,” Dini says. “After a long exhausting day cooking for clients, I needed to feed my own family—and that was the last thing I wanted to think about after working on my feet all day. It was time to start implementing meal prep and weekly menus.”

Dini conceived of her meal preps to facilitate wholesome and vibrant meals for herself as well as her social media community.  Her philosophy is to use ingredients you already have in your pantry as much as possible to create delicious and healthy recipes, as well as take leftovers and repurpose them into new meals.  

Also, by prepping meals ahead of time can ease the stress in the kitchen.  When prepping a meal, Dini suggests:

• Start with a clean kitchen and clean as you go so that you never get overwhelmed!

• Go in with a plan. Create a menu, find recipes that use similar ingredients, so you don’t need to buy as much.

• Make sure you have a nice balanced meal consisting of starch, vegetables, and proteins. You can even throw in some sweet treats if you’d like!

• Cut corners! Buy store bought items to save time such as pie dough, pizza dough, vegetable stock, egg roll wrappers, etc. You can even buy pre-cut vegetables to save time as well. 

• Only buy what you need for that week to ensure nothing goes to waste. And as always, shop ONCE for the entire week. 

• Place garbage in close distance to your workspace when prepping to save time running back and forth.

• Pre-wash (peel if applicable) all produce to save time.

• Set out all containers and cookware in advance so you don’t scramble.

In today’s fast-paced world, people are increasingly aware of the importance of homemade food but there are not enough hours in the day to do it all. Dini invites you into her kitchen to discover how she does it – quickly, simply, the Dini Klein way!

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THE REWIND | VANCOUVER FASHION WEEK FW19 IN VIDEO

With the end of Vancouver Fashion Week FW19, it’s always good to look back on what shows hit the runway. Enjoy a video of the designers that rocked the runway on day 7.

THE REWIND | VANCOUVER FASHION WEEK FW19 IN VIDEO

When the runways of a given city closes, sometimes you have to recap on who stood out over the past few days. Today we have the video of Camila & Castillo who had looks that really played with visual texture at this year’s Vancouver Fashion Week 2019.

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THE REWIND | DAY 7 VANCOUVER FASHION WEEK FW19

The final day of Vancouver Fashion Week took place yesterday and we were truly impressed by SINGH STYLES, designed by Kam Singh Bains which showcased menswear for women as well as menswear. The prints, fabrics and the depth of the presentation is one that we will continue to keep an eye on beyond this Fashion Week cycle. He is known for streetwear to flawless style which creates a sense of pop when this is worn.

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BEFORE YOU GO COLD TURKEY ON AN RX-READ THIS!

Have you ever had a friend tell you that they stopped taking their anti-depressant because they feel happy now?  Or what about the boyfriend who stops taking his high blood pressure meds because, “everything is fine, and he’s working out and eating right?” Lastly, how you ever suffered from anxiety and been prescribed Valium or Clonopin and abruptly stopped taking it because you were no longer anxious? If any of these are familiar scenarios, know that abruptly ceasing certain medications at best, can make you sick, and at worst can cause death. We turned to Dr. Niket Sonpal an NYC Internist and Gastroenterologist and Dr. Duy Nguyen, a Psychiatrist at Beachway Drug and Alcohol Center in Florida. With their combined expertise, they explain the prescription drugs that are dangerous to stop without consulting a doctor and tapering down.  See if one your meds is on this list!

Blood Pressure Medications

Medication to control high blood pressure only works if you take it. If you stop taking anti-hypertensive medication without discussing it with your doctor, you put yourself at risk for a stroke. High blood pressure is the most important preventable risk factor for stroke, according to the American Heart Association (AHA) and the American Stroke Association (ASA). Dr. Sonpal says that “The higher the blood pressure, the higher the risk for stroke and other health consequences such as brain aneurysm. Unfortunately, some people with high blood pressure stop taking their medication. If their blood pressure returns to normal, they may feel that they no longer need the medication. But normal blood pressure means the medication is doing its job; halting medication will allow blood pressure to rise again, putting the person at risk for stroke and other complications of hypertension.”

Antidepressants

Dr. Duy Nguyen has seen many a patient stop taking drugs such as Prozac, Wellbutrin, Celexa, and Zoloft without first consulting with him. He is adamant that patients don’t go this route. He says, “Withdrawal from antidepressants can cause insomnia, confusion, anxiety, panic, agitation, nightmares and worsened depression. People may also experience fatigue, nausea, vomiting, dizziness, muscle spasms, headaches and loss of coordination. If you wish to be off of an anti-depressant or switch to another, speak to your doctor first and have them devise a safe schedule to titrate you down and/or replace with another.” 

Benzodiazepines

You are likely familiar with these under the brand names Valium, Clonopin, Xanax, and Ativan.  These are most commonly used to treat anxiety and panic. For people who only take these once in a blue moon (for fear of flying or public speaking), the body and brain are not addicted. For those who take one or more of these medications daily, they cannot be stopped cold turkey! Dr. Nugyen strongly cautions that, “Benzodiazepine drugs can cause serious withdrawal symptoms including seizures, tremors, hallucinations, heart palpitations, insomnia, nausea, and increased anxiety. If you wish to stop or reduce your intake of these drugs, consult with your doctor to develop a titration schedule. If you have been taking high doses of these drugs over a long period of time, you may need more supervised medical support such as a drug detox program where you are monitored 24/7 by nurses and given supplementary non-benzo medications to ease withdrawal symptoms.” 

Prednisone and other steroids.

Prednisone is prescribed as a potent anti-inflammatory for a variety of conditions, including asthma, allergies, hives, inflammatory arthritis and gout. If you’ve been taking prednisone for more than one to two weeks and just stop it, you may get into trouble. Dr. Sonpal explains that “When you are taking prednisone tablets, your own adrenal gland production of cortisol declines. When you abruptly stop taking prednisone, the result may be low cortisol. This causes weakness, nausea, vomiting, diarrhea and abdominal pain. It’s not fun and can be very serious. Wean off of it under the schedule determined by your doctor”

Antibiotics

Too often patients with a bacterial infection begin a course of antibiotics with every intention of following their doctor’s orders, then cutting their treatment short when they’re feeling better. “What they don’t realize is that this can cause problems in the future. Antibiotics are prescribed in the dose that ensures every last bit of the targeted bacteria in your body will be destroyed,” explains Dr. Sonpal.  He adds. “If you stop taking your antibiotics a few days before you’re supposed to, any remaining strains of the bacteria, the ones that were already strong enough to make it through the first few doses of the medicine, will survive in your system, and will be resistant the next time you take those same antibiotics.”

Opioid pain medications. 

Opioids are prescription analgesics like codeine, morphine, and hydrocodone (an active ingredient in Vicodin), and if you’ve been taking any of them long term, abrupt discontinuation can cause symptoms like diarrhea, generalized pain, restlessness, and anxiety. “Withdrawing from opioids is no joke,” says Dr. Nguyen. He adds, “Depending on your level of addiction, a patient may need in-patient medical detox followed by a drug rehab program, the latter of which will deal with the emotional aspects of eliminating the addiction.”

Diabetes Medication

When your blood sugar seems to be under control, you may decide you want to stop taking your diabetes medications. Dr. Sonpal explains that “If you’re a type 1 diabetic, your body will never be able to create its own insulin, so it’s pretty clear that you can never stop taking insulin. But if you’re a type 2 diabetic, you may be able to explore alternatives with your physician. Since this type of diabetes evolves and changes over time, you need to consistently evaluate your treatment plan with your doctor.” This could involve reducing the dose of your current medication or trying newer medications. But it’s imperative that you not take any action on your own with regard to adjusting your medication without first consulting with your physician.

Thyroid Medication

If you have hypothyroid—whether due to Hashimoto's, Graves' disease treatment, thyroid surgery, or congenital hypothyroidism—failing to take your thyroid hormone replacement medication can pose many risks to your health. If you don't feel better after taking your medication for several months, you may need a dosage adjustment or a change in medication—not a complete stop of your regimen. Dr. Sonpal explains that “There isn't a natural or herbal replacement for thyroid hormone. Much like patients with type 1 diabetes and their need for insulin, your system needs thyroid hormone for survival. But there are no natural substitutes for antithyroid medications.” 

Some Risks of Ceasing Thyroid Medicine Include:

• Blood pressure irregularities

• Elevated cholesterol, including treatment-resistant high cholesterol and increased risk of heart disease

• Low body temperature; feeling perpetually cold

• Fatigue, muscle weakness, or joint pain

• Depression

• Memory problems

 Read more from the latest issue of Athleisure Mag.

THE REWIND | DAY 6 VANCOUVER FASHION WEEK FW19

On day 6 of Vancouver Fashion Week FW19, Nord hit the runway with her inspiration derived from teardrops. She showcases the typologies of this substance as it pertains to her journey through understanding prints, textile manipulations and handmade jewelry.

PHOTO COURTESY | Filippo Fior/Imaxtree.com

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10 SLEEP HYGIENE TIPS FROM A NYC NEUROPSYCHOLOGIST

Lack of sleep is such a universal problem that the National Sleep Foundation has proclaimed the week of March 10th as Sleep Awareness Week.

How do you assess your bedroom habits and optimize your nighttime routine for better sleep? To find out, we turned to Dr. Sanam Hafeez, a New York-based neuropsychologist and faculty member at Columbia University.

Studies show that sleep quality is directly related to sleep hygiene. So could it be that your nighttime habits are causing you to lose out on the benefits of quality sleep?

Dr. Hafeez says that “not only are people unaware of why they are suffering from insomnia or not getting quality sleep but they are unaware of the effects this has on their health, daily functions and brain.” The New York-based Neuropsychologist explains that a large part of insomnia is a result of poor sleep hygiene.

The National Sleep Foundation defines sleep hygiene as “a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.”

Here are 10 behaviors that could be causing a decline in your sleep quality and tips from our neuropsychology expert explaining how to fix them!

• Working Out Too Late Into The Night

Working out can help de-stress the body and reduce anxiety. However, “if done too close to your bedtime your body might still feel the adrenaline and pump of the workout and it might be difficult to fall into a sedative state,” says Dr. Hafeez.

• Having A Smoke Or Some Caffeine Too Close To Bedtime

“Nicotine is a stimulant and it is well known to cause insomnia. Depending on how your body processes nicotine you could be putting yourself at risk for low quality sleep which means a lack of REM sleep,” warns Dr. Hafeez. This stage of sleep is where we recharge the most throughout the night. In other cases, people unassumingly snack on chocolate or have a soft drink that contains caffeine and that caffeine will keep you in a state of alert and it will be more noticeable that you are alert as you stare at the roof without any other activity. “Caffeine is great at work when you need a little help staying alert, but at night it can cause you to miss out on that much-needed recharge,” Dr. Hafeez says.

• Using Your Bed For More Than Just “Bed” Functions

            Much like productivity professionals advise maintaining a designated area

for studying or work, sleep experts say your bed should be used almost exclusively for sleeping and sharing intimate moments with our spouse or lover. This is because, “the brain has a hard time adjusting to sleep mode if it gets used to being on the bed all the time, eating, watching tv, studying or just hanging out. You’ll have a harder time shifting into actual ‘bedtime,’ explains Dr. Hafeez.

• Eating Too Late Into The Night

 For late night munchers, it is no strange notion that after a binge session at 3 a.m it may be a little difficult to fall asleep. “Your system is stuffed. Depending on how much you eat you may feel bloated or hyperactive. This can result in you feeling uncomfortable. If you’re on a diet you may feel guilty for breaking your regimen,” says Dr. Hafeez. All of these things cause your brain and system to be preoccupied with all but falling asleep.

• Though It Is A Sedative, Alcohol Will Ruin Your REM Sleep

 Many people say they sleep better after drinking. That may be true for a glass of wine with a light dinner but “a restful sleep is not the same as blacking out or drinking so heavily that you find yourself inebriated prior to sleep,” explains Dr. Hafeez.  Alcohol disrupts the way our body absorbs liquid, thus causing urgent and frequent needs to go to the restroom to urinate. Dr. Hafeez also says alcohol tends to disrupt the restful stage of REM.

• Going To Bed Angry Will Make It More Difficult To Fall Asleep

 Not only is “don’t go to bed angry”  good relationship advice, it turns out it ’s great psychological and sleep hygiene advice. Dr. Hafeez explains that “if you are able to leave things off with someone in a better place or in a place of ‘we will work this out in the morning because we care for each other,’ you have a better chance of letting your body relax into sleep.” If you aren’t able to calm your frustration for the night you may find your mind circling the problem until the sun comes up.

• Clinging to Your Cell Phone While Trying To Doze Off

 This is a major issue in today’s digital age. People are tuned in to their phones too late into the night, reports show. “As more and more people opt to have their phone by their bedside and go to bed staring at their screens there is an increase in phone-related insomnia. Our eyes stay alert with the light of the screen explains Dr. Hafeez. “The constant scrolling and continued processing of information make it so your brain never begins relaxing,” she says. Tips for avoiding this issue are to leave your phone across the room. This also helps when waking up in the morning and having to walk across the room to turn your alarm off.

• The Room Temperature Is Not Optimized For Sleep

Optimal room temperature is commonly thought to be 60-67 degrees according to the national sleep foundation. “Your body has a way of regulating temperature relative to the temperature of the room in order to relax you into sleep,” says Dr. Hafeez. If the room temperature is too hot or too cold it can cause discomfort that will wake you up throughout the night or keep you from falling asleep at all.

• Poor Lighting Environment 

If a room is getting too much light coming in from the window or from your bedroom hallway it can be difficult to sleep. “Many people with light sensitivity will use blackout curtains to optimize the room for sleep. When clocks move forward and the sun rises at an earlier time people often struggle to acclimate themselves to the new time because the sunlight is waking them up,” says Dr. Hafeez

•  Napping During The Day

Sleep is a recharge for the day's activities. If you are constantly napping or napped too heavily during the day, your mind won’t be as tired as it usually is once it’s time to tuck into the sheets for the night. “Napping if necessary is not a bad thing. But one 20 to 30-minute nap is very different than sleeping all day and then struggling at night to sleep,” says Dr. Hafeez.

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THE REWIND | DAY 5 VANCOUVER FASHION WEEK FW19

Last night, SRT (Susan Rose Tovar) hit the runways of Vancouver Fashion Week on day 5. We love that this Australian designer is all about luxury and experimenting with texture. This line has an aesthetic that reminds us of a Bohemian vibe and everything that is natural in the world.

PHOTO COURTESY | Filippo Fior/Imaxtree.com

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THINGS THAT AGE YOUR SKIN

PHOTO COURTESY | Mike Fox

Unless you have been living under a rock, you know that smoking, not wearing sunscreen and going to bed with your makeup on hardly produces the coveted look of Instagram’s “glass skin.”  Aside from these three ‘skin sins’ there are many others that are not so obvious. We turned to Denver Board-Certified Plastic Surgeon Dr. Manish Shah who is a big believer in pre-juvenation and a holistic approach to youth.   

Inconsistent Dieting

“Many people think caring for your skin is skin-deep,” quips Dr. Shah. “It is not.“ Inconsistent or inadequate nutrition that has your body mass and weight moving in a yo-yo motion up and down the scale can contribute to ruined elasticity and reduced collagen in the skin. This is part of the reason why specialists will recommend a two-pound maximum weight loss goal per week because your skin needs time to adapt to the loss of mass. Dr. Shah explains that the skin needs to be nourished from the inside as well and many of the trend diets like keto and paleo focus on one group of food and though it can help keep a caloric deficit, it can also create a deficit of the necessary vitamins and minerals you need to keep your skin looking healthy.

Drinking Too Much Coffee

“Excessive amounts of caffeine can increase the levels of insulin and cortisol in the system,” explains Dr. Shah.  Insulin increases inflammation and cortisol is known as the stress hormone. This combination could mix up your sleeping habits and contribute to continued stress which can lead to sleep deprivation. “Sleep deprivation prevents that regenerative rest our skin and mind need to stay healthy.”

Neglecting the Skin Around Your Eyes

"The skin around your eyes is the thinnest and has very few oil glands," says Dr. Shah. Pamper your eyes and stave off signs of aging by choosing a daily eye cream that includes peptides. Dr. Shah explains, “They work to stimulate collagen production and prevent fine lines. Be sure to check the label.” Other notable ingredients that reduce puffiness, lines, wrinkles, and under eye circles are caffeine and nicotinic acid (a form of the B vitamin niacin).

Expecting Instant Results from Beauty Treatments

Most of us are guilty of trying a face cream or anti-aging treatment once or twice and then giving up on it before it has had a chance to work. A majority of anti-aging treatments take up to a month to begin showing positive effects. Dr. Shah explains, “This is due to the cycle of your skin, which undergoes a period of cellular structure renewal over a span of 30 days. In our instant gratification mode, we often toss a product before giving it time to work.”

Taking Medications With Side-Effects on the Skin

Certain medications like corticosteroids for asthma and arthritis cause the skin to thin and weakens blood vessels. Medicine to treat seizures can cause heightened sensitivity to sun damage in the skin which is a common perpetrator in premature aging. Blood pressure medications that block calcium channels have been studied in relation to their inhibition of collagen production by obstructing the absorption of vitamin C by the cells. Vitamin C is an important part of collagen production.  “If these medications are being prescribed to you by your physician then the benefits outweigh their effect on collagen production. There is no need to stress over this, as long as you take care of your skin in other ways you should be fine,” explains Dr. Shah.

Consuming Excessive Amounts of Salt

“By all measures, an excess of salt in your diet is detrimental to your kidneys, your cardiovascular health and, yes, your skin,” says Dr. Shah. Salt absorbs moisture and it can aid in making your skin look dry and less vibrant. Reducing your sodium intake and sticking to a moisturizing routine should help your skin stay healthy and smooth.

Facial Expressions

Every time you move that beautiful face, your skin wrinkles a little bit. Most of the time your face bounces back and those little wrinkles disappear once new skin cells grow.

Soap

While you may think that soap is your skin’s best friend, this is actually not the case. The reason for this is that your skin has an acid mantle which is a natural protective barrier of the skin. When you wash with soap – which is generally alkaline – it can remove this protective layer of oils and dry out the skin, eventually leading to wrinkles. Dr. Shah says that “While it is not advisable to stop washing entirely, try swapping the soap for a PH-neutral and chemical-free cleanser, and bear in mind that there is such a thing as over-cleansing your skin.”

Tugging on Your Skin While Applying or Removing Makeup

To minimize the damage to the skin around your eyes, follow these quick tips from Dr. Shah:

Use your ring finger to pat on products around your eyes, including serums, oils, moisturizers, and concealers. Your ring finger is the least likely to pull or tug at your skin.

Apply eyeliner and eyeshadow by gently closing your eyelids, rather than by pulling them taut. If you’re struggling to apply without pulling, consider investing in products that are made to apply smoothly, like cream or gel formulas.

Have patience when removing makeup from the eye area. Use cotton or another soft product, coated well with your favorite makeup removing solution. Hold the cotton over your closed eye without wiping, allowing the product to break down the makeup. After a minute or so, wipe gently to remove the makeup.

Picking Your Skin

You're not a dermatologist or licensed aesthetician. You should not be picking at your pimples, ingrown hairs, or anywhere else on your face. It's one of the biggest assaults against your skin and can have permanent effects. "The more people press and manipulate blemishes, the more inflammation they create underneath," explains Dr. Shah. "The result is scars, pockmarks, and discoloration that can become permanent.”

Licking Your Lips Constantly

There's a myth out there that claims people can get addicted to lip balm. "These people just have dry skin and miss the feeling of the balm when it's gone," says Dr. Shah. Lip licking can become a bad habit. But when you moisten your lips that way, you actually wind up making things worse. The water in your saliva evaporates, leaving lips dry and cracked. "Saliva can contain bacteria and irritants, so you can end up with a rash around the lips as well," says Dr. Shah. Try a lip balm such as Burt's Bees 100% Natural Moisturizing Lip Balm, Original Beeswax with Vitamin E & Peppermint Oil.

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THE REWIND | DAY 4 VANCOUVER FASHION WEEK FW19

Last night, Vancouver Fashion Week included an array of designers that hit the runway. Ocean Taylor showcased a line that included fun neutrals for men and women. previously known as Wet Ink was opened just over a year ago by Kelowna’s teen, Ocean Taylor.  

PHOTO COURTESY | Filippo Fior/Imaxtree.com

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WHAT YOU NEED TO KNOW ABOUT INFLAMMATORY BOWEL DISEASE AND PREPPING FOR PREGNANCY

We had an interesting conversation with Dr. Christopher Robinson a physician and partner at Charleston Maternal Fetal Medicine and Jessica Caron about Inflammatory Bowel Disease and the IBD Parenthood Project. We talked about what you need to know, myths and the importance of having clinicians that can help those who are involved in this journey.

ATHLEISURE MAG: What is Inflammatory Bowel Disease?

DR. CHRISTOPHER ROBINSON: So Inflammatory Bowel Disease is a medical condition that is faced by 1.6 million people in the United States. It’s important to note that half of those people that are affected are women. So as a result, reproductive care comes into this discussion when you’re talking about Inflammatory Bowel Disease. Usually, we think of two conditions primarily – Crohn’s Disease and Ulcerative Colitis as being key contributors to the diagnosis of Inflammatory Bowel Disease

AM: Why is this such a concern for those that are thinking of having children?

DR. CR: We know that planning a pregnancy and getting ready for having a pregnancy – control of a medical disease is important for a healthy mother and a healthy baby. It also assists that mom in going through that pregnancy from having complications that may occur. This is the same for Inflammatory Bowel Disease where recurrences from Inflammatory Bowel Disease contributes to things like smaller babies, babies that may experience a preterm birth, and that may expose the family as well as the baby to increased risk. So one of the key features here is to really control the disease process so that the pregnancy can proceed normally. That’s why we are here and why we have developed this tool kit for providers as well as patients.

AM: So what is this tool kit and how does it prepare those that are preparing to have children?

JESSICA CARON: The tool kit available to moms online at IBDParenthoodProject.Gastro.org is a great place that captures a lot of the misconceptions that women may have about pregnancy and parenthood with some advice for them as well as information for them to share with others while they are making their decision. As well as a checklist that they can use when they are talking to their clinician to make sure that they address all the things in preconception, pregnancy, and even post-natal – breastfeeding etc.

AM: What are the common myths that people have about IBD and planning their pregnancies?

JC: Some common myths can even be – can I even get pregnant with IBD? In fact, women can and do get pregnant with IBD and can do so with healthy ways when they are in remission. Another misconception is, are my medications safe throughout pregnancy and in fact most medications are. I don’t know if you have anything else that you wanted to add to this?

DR. CR: I think it’s one of the very first things that women focus on – am I going to be able to have a healthy pregnancy and then medications that they are taking – are they compatible with a healthy pregnancy? In deed, often times they are healthy and they are actually also beneficial in achieving remission such that the pregnancy can continue normally. So one of the key features that we see in patients is that they initially questioning the safety of continuing their therapy which is keeping them in remission during pregnancy for fear that it may harm the baby.

AM: So what should these women know that do have this condition before they begin to think about becoming pregnant? Will looking at this website give them the information that they need before they begin their next steps when they are in the beginning phases of considering?

DR. CR: It absolutely will! For instance, one of the simple things is starting a pre-natal vitamin – one that has folic acid that reduces the risk of fetal abnormality with things such as spine defects, heart defects and sometimes even clefts in the face. All that can be improved through just taking a vitamin. The other things is actually just opening a dialogue. One thing is that fear can come out of a lack of knowledge. One thing that we are trying to do is to arm women and to arm their providers with reliable information that has been adjudicated and evaluated by both the American Gastroenterological Association as well as the Society for Maternal Fetal Medicine. So they can rely on this information and use it together to create an optimal plan. I think that this will be very helpful in opening a dialogue for these women.

AM: What is a Maternal Fetal Medicine Subspecialist and why is it important to have one early on in the pregnancy process?

DR. CR: So a Maternal Fetal Medicine Subspecialist (MFM) is actually a person who has gone through the formal training to be an Obstetrician and Gynecologist just like an OBGYN; however, they have gone through an additional 3 years of training specifically targeting the management of complicated medical disease, surgical disease or any problems that may come up in utero and how to manage those conditions. So they are really the high risk specialists that can take care of women who have medical disease that is also present at the same time that they are planning to have a baby. So they are uniquely qualified to handle those patients and to make those decisions about medications that are safe, medications that should be avoided as well as looking at the entire picture of how to get that woman from planning a pregnancy to all the way through delivery as well as decisions about lactation. And not to be left out, this also includes decisions about contraception. What are the best ways to plan on when one should have a baby and what kinds of contraception should they be considering.

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THE REWIND | DAY 3 VANCOUVER FASHION WEEK FW19

Last night, we were introduced to Filice, designed by Toronto based designer, Nicola Filice which presented a line of women’s suits. We have always been a fan of menswear created with a feminine focus and this line didn’t disappoint as it hit the runways of Vancouver Fashion Week FW2019 for the 3rd day of shows.

PHOTO COURTESY | Filippo Fior/Imaxtree.com

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THE EIGHT LIST

Read more from the Feb Issue of Athleisure Mag and see The Eight List in mag.

THE REWIND | DAY 2 VANCOUVER FASHION WEEK FW19

Day 2 of Vancouver Fashion Week for FW19 had a number of fashion designers that his the runway. Without a doubt, Camila & Castillo, designed by Camila Castillo was a head turner with its form fitting ensembles that really showcased the model’s bodies. An intersectionality of geometria design, metallic accessories and cut outs created visual texture of the eyes with clean silhouettes that played with a neutral palette.

PHOTO COURTESY | Filippo Fior/Imaxtree.com

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THE REWIND | DAY 1 VANCOUVER FASHION WEEK FW19

Fashion Week takes place throughout the world, throughout the year. Designers are showcasing their creativity for the upcoming season. The lights on the runway of Vancouver Fashion Week FW19 took place and as this season’s (as well as the SS20’s season) media sponsors, we’ll be sharing our favorite looks by designers that walked the shows each day.

Last night, we truly enjoyed YONFA which was filled with minimalist lines, playing with proportion, fluid movement and a neutral palette. Our favorite look from this show, was the oversized hoodie which is perfect to pair with leggings and your favorite trainers. This collection was created by Japanese designer Kim Yonghwa who is known for using key materials that include wool and cotton that work in harmony with her need to have an easy and elegant style.

We’ll be sharing our favorite designers and 3 key looks from the show each day in what we call THE REWIND which is essentially a recap to give you the essentials on what took place.

PHOTO COURTESY | Filippo Fior/Imaxtree.com

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CERTO FOR DRUG TESTS - DOES CERTO WORK FOR URINE DRUG TESTS?

If you have an upcoming drug test with a week to prepare for, the first thing that you need to remember is that the technology used in testing has evolved where it can detect fake or tampered urine samples instantly. Putting rock salt or bleach in your pee sample is easily detectable. Your best option is to stop using drugs and prepare for the test. You can read more about urine tests in this link here.

If there is not enough time, there are detox drinks that can help flush the drugs out of your system. If you don’t have enough time to flush the drugs, you can try to “mask” them in a way that they won’t appear in your urine sample for about 3 – 4 hours.

The Do’s and Don’ts

Never attempt to dilute or mask your sample. The technicians will know if you altered your pee sample with salt, bleach, vinegar, and other household substances. If you dilute water in the sample, they will also know because the temperature and the color of the urine will change.

Drink lots of water before the test. This can work if you are a light user of cannabis. As of the moment, there are not enough evidences that the following substances that will cleanse your system thoroughly. These substances can include vinegar, niacin, goldenseal, and Certo.

Why These Substances Will Not Work

Goldenseal

PHOTO CREDIT | UnSplash

Goldenseal is a kind of herb that is part of the buttercup family that is commonly found in the Northeastern part of the United States. There are a lot of studies that show goldenseal doesn’t have any effect on the THC metabolites in the body. It was popularized because of a novel published in 1900 called the “Stringtown on the Pike” where someone “passed” a drug test because he had consumed goldenseal. However, this is just part of old wives tales and it’s not backed with anything concrete.

Vinegar

Vinegar won’t help you pass a drug test. The test administrators will notice that your sample will have very acidic urine. You might fail the validity check as a result and may be required to submit another sample. It can also raise some red flags as the administrators will think that you have adulterated your pee sample.

Certo

You might have heard of people who use marijuana talk about Certo Pectin or Sure Jell in order to pass their upcoming urine drug test. It gained popularity after some people claim that the Certo mixture can easily get you out of trouble especially if you have to pass a marijuana drug test in less than 24 hours.

Many use Certo for drug tests because it has a high carbohydrate and fiber content. The carbohydrates can boost the insulin inside your body and causes you to store energy calories rather than using them in your day-to-day activities. The carbohydrates can help in metabolizing fats for energy. When fat-soluble toxins such as THC metabolites are released from your cells, they will end up in your urine, bloodstream, or saliva.

What Certo does is to act as an agent which causes insulin to spike for a short period of time. This prevents the burning of fats in the body and you can come out clean for a few hours. Aside from this, it helps mix detoxifying agents such as vitamins and minerals inside your body which can help you a lot during a drug test. However, note that this method does not work. Certo can’t flush the toxins from your body in 24 hours and you might get into trouble if the administrators will find out that you are trying to take drinks that can tamper with your urine sample.

Niacin 

Niacin pills or B3 is a kind of compound that can be found naturally in the human body. The primary function of niacin is to metabolize carbohydrates. The problem with niacin pills is that the effectiveness of which it clears traces of metabolites can vary from one body to another.  The person with higher fat content will likely fail than a person with a lower fat content. This method will not work if you have a drug test in 24 hours. You can only give this a method a try if you have enough time to prepare for the test. Know more about niacin on this website: https://www.merriam-webster.com/dictionary/niacin.

Why Drug Tests are Necessary

Companies administer marijuana drug tests to make sure that their working environment is free from marijuana users. However, most people use marijuana as a recreational drug and it does not necessarily mean that if they use it, they are already considered as an addict.

If you are one of the people who is hoping to get a promotion or want to have a job, then the good news is that there are a lot of detoxification methods available for you online. These methods can help you pass a drug test easily if you go to the right website. However, beware of other fake methods that are circulating online. It does not mean that a method is effective because a lot of people are using it. You should also read online reviews and forums in order to know the truth.

Other Alternatives

The good news is that there are other alternative options that can help you pass your drug test. Some proven and tested detoxifying agents include Toxin Rid. This will help cleanse your body from THC even if you only have 24 hours prior to the test. This is the surest way that most people prefer. Rather than going for Certo, vinegar and other methods which are unreliable and require too much work, Toxin Rid can incorporate herbs, vitamins, and minerals inside your body to make it healthier. Do not try home remedies that can make you lose your job or can potentially send you to jail just because your test results came out positive. Contact an expert today and consult with them on what you can do to detoxify your body from THC.

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