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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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.

Read more from the latest issue of Athleisure Mag.

WHY SLEEP IS JUST AS IMPORTANT AS WORKING OUT OR DIET IS FOR BODYBUILDERS (AND WHY A QUALITY MATTRESS MATTERS!)

Getting the right amount of deep and restful sleep each night is more significant for muscle growth than most bodybuilders realize.  

Making sure that you receive enough rest every night is going to:

●      Make sure your mood, energy, motivation and concentration levels are remaining at peak condition whether you're in the gym or not.

●      Optimize the production of crucial fat burning and muscle building hormones like IGF-1 and testosterone.

●      Enhance your body's ability to efficiently use fat for energy rather than muscle by reducing your respiratory exchange rate (RER).

●      Lower your levels of the hormone. This is good because it wastes muscles and increases fat storages.

This just covered a few of the many advantages that a good night's sleep can offer you. When you are noticing that you're having a hard time getting to sleep or you are not sleeping deeply for enough time before waking up, you could be on the path towards chronic sleep deprivation. It gives you the opposite of each of the effects listed above.

The following details a few of the best sleep tips for bodybuilders that you can try out right away to cut down on how long it takes for you to fall asleep and sleep deeper and longer than ever before.

Go to Bed and Wake up at the Same Time Each Day

Making sure your sleep and wake times are the same each day is going to help you control your body’s internal clock. It will put you in the habit of “expecting” to fall asleep and wake up at a specific time each day. This is going to improve the amount of time you need in order to fall asleep and it will help your quality of sleep overall.

Even though this will not be a viable option for certain people because of the way work or school times vary, try your hardest to set a schedule and follow it closely—even on weekends.

Only Use Your Bed for Two Things: Sleep and Sex

When you need to finish some work at night or some other “mentally stimulating” project, use a table, desk, couch or somewhere else other than your bed. Merging your sleeping area and working area into one and the same place is a huge mistake many bodybuilders make. You are looking to get your body to associate the act of crawling into bed with relaxation, rest and pleasure instead of pressure and problem-solving.

Using the best mattress on the market for bodybuilders is also going to help you enhance your sleeping patterns as well as the association your mind and body makes with your sleep spot. Mattresses can become quite expensive, but you can potentially find some good deals that make the purchase more manageable.

Don't Use Electronics 30-60 Minutes Before Bed

Dim the lights and power down each of your electronic devices such as your television, laptop, smartphone or tablet at least 30 minutes before you head off to sleep. Bright lights are going to suppress your body’s natural melatonin production. This hormone is primarily involved in regulating your sleep patterns. Your levels of melatonin raise as it gets darker. It tells the body that it is bedtime and lets you nod off faster to keep you asleep longer.

Rather than channel surfing, watching YouTube videos or texting before you go to sleep like the majority of people, devote that 30-60 minutes towards finishing up some reading, listening to an audiobook or meditating.

Try Not to Be Too Full or Too Hungry Before Bed

This is going to vary depending on the person, but it's typically a good rule of thumb to avoid eating too much or too little before bed. Eating a large meal before you hit the hay is usually going to make it more difficult to fall asleep. A stomach that won't stop growling is obviously not that helpful either.

Consuming a small to medium sized snack a few hours before going to sleep is going to let you sleep more peacefully and the insulin release that follows will improve melatonin levels as well.

Maintain a Dark, Cool and Quiet Room

Make sure your sleeping environment is optimized enough to give you the very best provisions for promoting deep and restful sleep:

●      Ensure your room stays a nice and comfortable temperature of around 68 degrees.

●      Make use of a sleeping mask or blackout curtains in order to darken your environment as much as possible.

●      Eliminate any background noises that may suddenly wake you up. Sleep in a noiseless room with earplugs and/or white noise such as a humidifier, fan or something else.

Read the latest issue of Athleisure Mag.

THE REWIND | #THERETREATAUSTIN

Our friends over at FUNKSHION headed to Austin, TX during SXSW with their Health and Wellness Platform, The RETREAT by FUNKSHION on March 10th at the South Congress Hotel. This event included prominent fitness experts, wellness leaders, and industry shifters that hosted classes and were on panels as well as leading studio classes. This event was focused to create awareness about relevant topics related to the world of wellness.

With a day filled with an array of sessions, guests also had access to a mini-pop up shop with Essie Nail Station, Hair Braid Bar and they were able to shop Blank Label, Milk + Honey and Surterra Wellness.

“We wanted to create an inspiring and interactive event that will cover every angle of this widely-grown lifestyle, and connect the industry on both a national and regional level,” commented FUNKSHION’s Creative Director, Natalija Dedic Stojanovic. “It was a logical move to take The RETREAT to SXSW in our third year of the event. Austin’s market truly celebrates the health and wellness lifestyle like a religion. We match-made Austin founded companies like Outdoor Voices, Milk + Honey and C4 with industry tastemakers like Ron Boss, Bethany C. Meyers and Lo Bosworth (founder of Love Wellness). The result was an extraordinary success. All the panel discussions offered riveting commentary and advice on battling everything from common stigmas to eating disorders; and discovering ways to stay fit and mindful in the most difficult moments” mentioned Stojanovic.

The Retreat will continue to host its annual May event in the Miami Design District and is planning to host its first ever New York edition in mid-September.

PHOTO COURTESY | The RETREAT by Funkshion

Read the latest issue of Athleisure Mag.

SOMETHING YOU SHOULD KNOW | NEW YEAR, NEW SLEEP, NEW YOU

We've been working within 2019 for a few weeks now, and whatever our goals are, it's still early enough to make a few tweaks on a number of our activities. We got the chance to catch up with Terry Cralle, RN, Clinical Sleep Educator to talk about sleep. We all know that this is an important activity, but we really wanted to find out what we could do to get more sleep as well as additional elements of this important health cycle!

She broke down the importance of our initial steps in getting great sleep, how we can optimize our bedroom for better sleep, whether we should go comando or not (and the benefits either way), how we should take eight and the ease of great sleep.

A New Year is upon us and for many of us, when it comes to our New Year’s resolutions, it’s “here we go again.” Will the gym membership go unused by mid-January or will the dieting trail off, as it usually does, as the days tick by? Whether it’s weight loss, new fitness goals, completing that degree, a new job or better financial decisions, there’s a lot that can and should be accomplished in the new year – but the question is: How do you get motivated and see resolutions through to completion? What would help ensure success with these goals – no matter the time of year? Is there a “secret sauce” that can help people achieve their new year goals – not to mention career and life goals?

The First Step is Sleep

The answer is a resounding “yes!” There definitely is something that can help us see our resolutions through, achieve successes and realize our full potential. It’s called sufficient sleep. Yes, it’s often disregarded or overlooked – but it shouldn’t be – as it is an incredible performance enhancer and game changer, especially for those who have not used it to their full advantage.

Sufficient sleep, often overlooked as an indulgence, rather than a biological necessity, can easily become the catalyst for seeing any goals through to success. Adequate sleep can provide what our bodies need, directly affecting our ability to succeed at what we set out to do.

There are many ways to optimize sleep. Here are easy things you can do now that can impact the way you view sleep and the way you get sleep.

Start by Optimizing Your Bedroom for Better Sleep

The bedroom is for sleep. Period. It is no secret that the bedroom environment can have an enormous impact on sleep quality and quantity. Are stacks of bills piling up on the dresser or is there unfolded laundry waiting to be put away? Has your bedroom become a storage room for unused exercise equipment or stacks of magazines? Has your mattress seen better days? How about the clutter spilling out from under your bed?

You may be pleasantly surprised by how a few tweaks will help transform your bedroom into a relaxing, serene, inviting and sleep conducive sleep sanctuary. See for yourself whether transforming your bedroom leads to better sleep quality. Consider the following for better sleep and better wake quality:

• Do your bright red or purple bedroom walls make a statement? Bold colors may be affecting your sense of serenity and relaxation at bedtime. Consider borrowing a color palette from nature (think soft sky blues, pale forest greens and even the silver from moonlight) or light neutrals to soften things up a bit.

• How does your bedding look and feel? White bedding is often associated with luxury and cleanliness. If the thought of crisp, clean white sheets makes you want to crawl into bed an hour earlier, even better.

• A plant or two will not only look pretty, but can help improve bedroom air quality. According to NASA research, some plants act as natural indoor air purifiers, including the snake, English ivy, and spider plants. (Note that some plants can be toxic to children and pets.)

• Clutter, junk, and piles of stuff create visual chaos — which is distracting and stressful, not to mention dust-collecting – all of which can negatively impact your ability to relax and fall asleep. Go minimalist by taking out extra stuff – even furniture. An organized, neat and sparse bedroom is more relaxing and conducive to sleep than one that is cluttered, disorganized and overwhelming.

• Bright overhead lights should be avoided in the evenings and before bedtime. Have soft lighting options available in your bedroom and consider motion-detecting night lights to help safely navigate 3 a.m. trips to the bathroom.

• Let’s face it: getting into a well-made bed feels wonderful at the end of a long day, and for many, an unmade bed is an eyesore. A survey conducted by the National Sleep Foundation (NSF) found that respondents who made their beds daily were 19 percent more likely to report quality sleep. However, there is some controversy about a made bed trapping in moisture and thereby worsening dust mites. If you like the look and feel of a made bed, consider pulling back the bedcovers as soon as you get out of bed in the morning to let your bed air out and then making it up at least an hour later. This may also be a good idea if you have pets who like to sleep on the bed during the day. If you opt not to make the bed, at least straightening the bedding can help give the bedroom a neater appearance.

PHOTO CREDIT | UnSplash

Give Some Thought to PJs – or Not

While this aspect of sleep is rarely given a second thought, let’s take a moment and consider how we feel during the day when we rock an outfit that looks great, feels comfortable and fits well – it really contributes to us having a good day as opposed to a not so good one. It goes the same with sleep. For optimal sleep performance, real pajamas that you only wear to bed are ideal. Don’t wear the same clothes that you work out in or go shopping in. Avoid tight or constrictive clothing that have uncomfortable straps, tags or anything that will bunch up or twist when changing position during sleep.

Changing into comfortable and designated sleepwear is a critical component of an effective sleep strategy. In fact, the term enclothed cognition is a term used to describe “the system atic influence that clothes have on the wearer's psychological processes.” Changing into designated jammies can give your brain the cue for “it’s time to go to sleep,” rather than “it must be time to hit the gym.”

There are many types of pajama fabrics available — silk, flannel, linen, cotton, even cashmere — so choose what feels best for you and your sleep style. (Do you sleep hot, cold, with lots of covers, without?) Surprisingly, wool can be ideal for a variety of sleepers. Published in 2016, research in the journal Nature and Science of Sleep found that wool did a good job at regulating body temperature — keeping the sleeper in what is known as “the thermal comfort zone.”

Sleeping in your birthday suit is another option. It is said that sleeping naked can help prevent overheating – result ting in deeper sleep. Buff sleeping is also reported to increase the storage of brown fat, the type of fat that burns calories. It is thought that increasing brown fat may help with weight loss, while improving insulin function and glucose levels. An added bonus is the fact that the skin-to-skin contact that naked sleep lends itself to creates a boost in the feel-good hormone oxytocin (often referred to as the love hormone), which contributes to increased feelings of intimacy and bonding. In fact, a British survey of over 1000 couples found those who slept in the buff reported happier relationships than those who slept in PJs. Alternatively, sleeping in as little as possible may be a happy and healthy compromise for those who don’t want to go totally commando.

PHOTO CREDIT | UnSplash

Take Eight

Statistically speaking, far too many of us fall into the category of not sleeping enough. According to the CDC, one third of the adults in the U.S. report that they usually get less than the recommended amount of sleep (7-9 hours a night). Insufficient sleep is a serious and costly problem associated with many health conditions — including heart disease, stroke, type 2 diabetes, heart disease, obesity, and depression. Insufficient sleep is also linked to motor vehicle crashes and workplace accidents.

Sleep fuels the body and brain in many ways – helping with learning, memory, problem solving and judgment. Sufficient sleep is particularly helpful for the developing brain. In fact, recently at Baylor University, students were given extra points if they met “The 8-hour Challenge.” The challenge entailed averaging eight hours of sleep for five nights during final exams week. The results from the challenge were published in an article in the journal Teaching of Psychology and demonstrated that the students who got the extra sleep performed better than those who did not participate. Researcher Michael Scullin noted that one of the students who got the extra sleep re marked that it was the “first time my brain worked while taking an exam.” Another student stated that "there’s plenty of time to set aside for sleep and still get everything done and you feel so much better doing it.”

The Baylor challenge reminded me of a group I worked with several years ago. They were Wall Street executives who prided themselves on sleeping as little as possible. (“I’ll sleep when I’m dead” was their favorite saying.) They laughed about all of the 3 a.m. emails they sent to each other and how often their work kept them up late, woke them up in the middle of the night or sometimes kept them up all night. Yet this group was convinced that they could not be successful if they took the time to get adequate sleep. In fact, they were under the erroneous impression that they had successfully acclimated to running on empty, and not only that, they were doing just fine. However, this attitude reflects the lack of insight that typically accompanies sleep deprivation – people think they are performing well, when in reality they are not. They don’t realize, see or feel the degradation in their performance and/or have lost their point of reference to feeling rested and restored upon awakening or even hitting the ground running.

I challenged this group to rethink sleep – to throw out all of their preconceived notions (sleep is a time-waster, sleep is for the lazy, I can’t take time for sleep if I want to climb the corporate ladder, etc.) and view sleep more as a performance enhancer than as a sign of weakness. I urged them to view sleep as a biological requirement – not an indulgence for those without a work ethic. I emphatically stressed to them that sleep and success were not mutually exclusive.

The only way to demonstrate this was to challenge them to extend their sleep time – shooting for eight – for a week at least, but ideally for two weeks - and see if they saw a difference in how they performed and how they felt, both physically and mentally.

I was not surprised to find them more than pleasantly surprised at the improvements in energy, productivity, general well-being, efficiency, accuracy, outlook, and communication when they were well-rested. As I had explained, we perform much like an intoxicated person when we are not getting the recommended amount of sleep on a consistent basis – not to mention, it’s terrible for our physical health. Unhealthy weight and a lack of exercise (no energy, no motivation) go hand in hand with insufficient sleep.

Sleep: Easy as One, Two, Three

Make 2019 a year to remember by ringing in the New Year with resolutions you can keep. Three easy steps are all you need to start the year off on the right foot – and keep it there. Three easy steps will help you see all of your resolutions through while keeping you healthy, energized, motivated, focused and happy. So go clean your bedroom, slip into (or out of) something cozy, and hit the hay at a decent hour for a change to grab eight hours of restorative sleep. That’s it. See for yourself the difference these few changes make. Then go tackle those resolutions. You may have the most productive year ever!

IG @CralleRN

Read more from the Feb Issue of Athleisure Mag and see Something You Should Know | New Year, New Sleep, New You in mag.

PSYCHIATRIST DEMYSTIFIES COMMON MISCONCEPTIONS ABOUT ALCOHOL

PHOTO CREDIT | Elizabeth French

It is not uncommon for people to hold familiar myths as fact. Many people regard old college proverbs about partying and alcohol as tried and true. But facts are facts, people! We wanted to find out what science had to say about some common alcohol myths that might have no scientific basis to them. Dr. Duy Nguyen, a psychiatrist and addiction treatment specialist at Beachway Therapy Center in Boynton Beach, Florida offers his expertise on the topic.

Myth #1: Eating After a Night of Heavy Drinking will reduce your Hangover the Next Day

It’s hard to find a group of friends that hasn’t made a junk food trip after a night of drinking and partying. The general belief is that food will sober you up by helping absorb the alcohol you’ve consumed throughout the night. However, our expert suggests that by the time you eat that corner store donut, it might be too late. “Alcohol hits the bloodstream almost immediately after consumption. By the time you eat the junk food you crave, your system has already absorbed the alcohol,” says Dr. Nguyen. “Instead make a mindful decision to eat something before you begin to drink and then party and drink with moderation to avoid the negative effects of alcohol. Remember that food prior to a night of drinks only delays the absorption of alcohol but it doesn’t clear you from the consequences of too much drinking,” warns Dr. Nguyen.

Myth #2: A Cold Shower will Sober You Right Up

Many people think this is an effective way to get over the strain under which they put their body the night prior. The truth is though the cold shower can make you more alert because of the shock of the cold water it won’t change what is going on in your body. Your liver is dealing with the alcohol you subjected it to and your body is dealing with the fatigue. “ The standard notion is that your liver metabolizes 1 to 1.5 ounces of liquor in an hour. That is one standard drink. If you drank more than that then it piles up in the blood and body tissue until the liver has time to process it. The system has to run its course in processing the alcohol and a cold shower wouldn’t change what is already inside your system waiting to be metabolized,” explains Dr. Nguyen.

Myth #3: Liquor prior to Beer is safe but Beer prior to liquor can make you… sicker

The myth originates from the misconception that one standard beer has less liquor than a shot of hard liquor like vodka or whiskey. This is not true. Basically, the idea is that you start with the “stronger” liquor in order to get inebriated quickly and then the “lighter” alcohol to keep the buzz going. One standard shot of vodka has the same about of liquor as a 12 ounce of beer. So the only thing you are affecting is the volume at which you start. In any case drinking too much alcohol to quickly, regardless of what you are drinking will make you sick. “Pacing yourself is the key to not being sick. Anything in excess can be dangerous and that is especially true for alcohol,” says Dr. Duy Nguyen who practices his specialty at Beachway Therapy Center, a dual diagnosis treatment facility in Boynton Beach, Florida.

Myth #4: “I can sober up quickly if I had to”

It’s surprising how many people believe in their own ability to sober up if a serious enough situation arises. This belief is dangerous because aside from being scientifically inaccurate, it leads to poor decision making. “Drunk drivers often believe that they can sober up once they have to drive and they can end up causing accidents, hurting other people or themselves and getting into major trouble with the authorities,” explains Dr. Nguyen. There is no change to the blood alcohol level in your body caused by the need to sober up. You may feel some adrenaline that makes you more alert or awoken momentarily but your perception will still be impaired and brain functions dealing with decision making and operations will still be under the influence.

Myth #5: Puking will sober you right up

Puking can only relieve you of a very small amount of alcohol if done immediately after drinking. The system begins absorbing the alcohol almost immediately and it is likely that by the time you begin to feel nausea there is too much alcohol in your system already. “The brain has a system in place for detecting and receiving signals from the body that toxins have reached a dangerous level and that the body must puke to survive,” explains Dr. Nguyen. “The process of emesis (vomiting) takes place in a few steps. The central nervous system detects the excess of alcohol through the Chemoreceptor trigger zone. This part of the brain then sends signals to the Integrated Vomiting Centre of the brain stimulating the body’s function to expulse the excess toxins from the body.”

 Though the body tries it’s best to survive the puking does not sober you up right away and if you get to that level of intoxication, puking will surely not prevent a hangover the next morning.

Myth #6: Painkillers while drinking will prevent a Hangover

Medications are not to be taken with alcohol. Period. Pills like aspirin or ibuprofen are popular for headaches and people disregard the detrimental effects of taking these medications while drinking. Alcohol is a toxin that irritates the stomach and gastrointestinal tract. It can also affect the liver and the central nervous system when taken in excess.  Ibuprofen and aspirin can make this worse. “Long term use of this combo of substances can cause damage to your liver and kidneys and deteriorate the lining of your digestive system,” says Dr. Nguyen 

Myth #7: Once you break the seal you can stop running to the restroom

Many people will drink heavily and party hard but will hold urine all night because of the ubiquitous belief that breaking your seal and going to the restroom will have you peeing all night. This is an erroneous and problematic says Dr. Nguyen. “Our bodies have a hormone that helps your system reabsorb water from urine and helps dictate the amount of time it takes your bladder to fill up. Alcohol suppresses that hormone and as a result, your bladder fills up quicker because it is not receiving signals to reabsorb water already in your system.  Leaving you, aside from dehydrated, with the need to go to the restroom regardless of how long you hold it in.”

Read more from the latest issue of Athleisure Mag.

THINK BEFORE YOU CLICK: BUYING PRESCRIPTION DRUGS ONLINE CAN BE DEADLY

Illegal online websites are the new millennium street drug dealers. Drug abusers are turning to these sites because, at the click of a mouse, they can “score” as many pills in one order as they wish. An increasing amount of people are ordering drugs over the web and dark web, according to a Global Drug Survey.

Finland has the highest percentage of people using the dark web to purchase drugs, with over 45 percent. England, the US, and Australia are the runners-up, with 24, 18 and 17 percent, respectively.

The Global Drug Survey asked respondents to compare drug deliveries to another product frequently delivered to doorsteps: pizza. Of 15,000 cocaine users, 30 percent said they could get cocaine delivered in less than 30 minutes. For pizza, this was only 16 percent. The report mentions the prevalence of camera surveillance in big cities as one of the reasons why “traditional street dealing is becoming less attractive to many suppliers and customers.”

Dr.  Duy Nguyen a Psychiatrist at Beachway Therapy in Boynton Beach. Florida explains the major dangers of ordering controlled substances from these unlawful websites.

1.    You Don’t Know the Dosage

Dr. Nguyen says, “Buying these substances without a valid prescription is illegal and potentially deadly. If a patient is given a prescription for 5 mg of Valium (a benzodiazepine) from a licensed medical doctor, they can be sure that when they fill it at a legitimate pharmacy, that they are getting exactly that dosage with the proper components of that drug. Conversely, when buying online, at best, a patient can get duped by simply buying a sugar pill. At worst, the pill can be laced with toxins or deadly drugs like Fentanyl.”

2.    Without Regulation You May Be Taking Something Different Than What You Expect

“For any addict, it would be impossible to verify what is in the medicine they received from these illegal sites, says Dr. Nguyen.  There is no lab one can take the online medications for testing prior to ingesting. Even the at-home testing kits can only confirm the presence of some of what is in a drug but cannot confirm exact compounds/substances the way a lab can.

 There is also no way to know the dosage of things that may be mixed with the medication you ordered. You are at risk of having added agents from sugar to hallucinogens and beyond.

3.    You May Think A Site Looks Credible, but You May Be Wrong

You may think a site looks authorized and that foreign health policies are what make this sort of activity possible, but you are wrong. A well-designed website may hide an online back alley for illegal delivery and dispensing of controlled substances. Much like the NABP’s study shows, websites will allude to Canadian connections and origins to make you feel more trusting of the transaction, but Dr. Nguyen warns that people need to “be vigilant of sites and transactions where you don’t need a valid prescription from a doctor with whom you have met in person. This is a clear clue that something is wrong.”

4.    The drugs may be outdated.

Dr. Nguyen explains that “Expired drugs can be inexpensive, but they may be so old they have lost their effectiveness. You'll be wasting your money and risking your health for no therapeutic benefit or for a dangerously low amount of benefit.”

5. The drugs may be diluted.

Dr. Nguyen explains that “In particular, a liquid drug can be watered down. You might order a larger dose and receive a smaller one (e.g., you order 40 mg tablets and receive 20 mg, with no indication the dose is incorrect.) When you take the drug, you'll find that it doesn't have the expected effect because it's only a portion of the amount you should be taking.”

6. The drugs inside the bottle may be mislabeled or the wrong drug.

Dr. Nguyen shares that, “You might order a high-end branded drug, but what's in the bottle might be some other cheap substance manufactured to look like the drug you ordered. Sometimes you order one drug and they send you a different product, telling you it's identical to the drug you ordered, or that they saved you money by sending you the alternative.”

7. The drugs may be counterfeit.

Counterfeit drugs have made their way into the legal American drug supply and are being delivered to patients every day.

Final Advice from Dr. Nguyen

If you are taking drugs prescribed by your doctor and feel the need to turn to the Internet to get more then you are abusing the guidelines set by your prescribing doctor. This can definitely signal an addiction and abuse of the prescription. If you are turning to the Internet to purchase Benzos, Cocaine, MDNA, Opioids, etc. you must turn to a medical professional for counseling and next steps such as an in-patient detox followed by a drug and alcohol rehab. You are taking your life into your hands when you purchase illegal prescriptions online!

Read more from the latest of Athleisure Mag.

LOW TESTOSTERONE LEVELS AFTER STEROIDS

Testosterone is primary a sex hormone found in the body of males, and in very small quantities in females. This hormone plays a vital role in the development of the reproductive tissues in males in both testes and prostate. It also promotes the secondary sexual hormonal body changes such as an increase in the muscle gain and bone mass and also in the growth of facial and body hair. There is a different level of secretions in the human body of males depending on their age and size.

Too much secretion and very little secretion, both have different and bad effects. This hormone in males plays an important role during sexual activities, production of sperm, and development of sexual organs when puberty hits you, deepening of the voice, growing in facial and other hair on the body.

There is a various way to test testosterone. A testosterone level test takes up the measurement of the amount of testosterone present in the blood. It is reported in nanograms per deciliter. This test can also be referred to as serum testosterone test.

What Causes Low Testosterone Levels?

Sometimes there is a low level of testosterone secretion. Some of the symptoms of low-level testosterone are decreased mass in muscle, increase in fat, rapid loss of hair, erectile dysfunction and other signs. It can occur in young men too. Below are a few points you can note if you want to know or have the knowledge on how to increase the level of testosterone in the human body.

How To Increase Testosterone Naturally?

Ø  HIT THE GYM: One can increase the level of testosterone by exercising and lifting heavy weights. A study has shown that people who exercised regularly have more level of testosterone Men with more weight or those who are obsessed when exercised on a daily basis for weight loss had to an increase in the level of testosterone. If you do exercise at a very high-intensity, this will help regulate the level of testosterone quickly.

Ø  GET THOSE FAT AND CARBOHYDRATES: If you are someone who does crash dieting continuously or even over-eating then this will result in drastic changes in the level of testosterone. If one takes protein it will maintain the healthy level of testosterone. It also helps in instant weight loss. If one intakes carbohydrates it will help to optimize the level of testosterone in the body. If there is healthy fat inside the body it will also help in regulation of testosterone.

Ø  GO OUT: Vitamin D and Calcium regulate and optimize testosterone and decrease the danger of falling in the level of testosterone. You can take supplements of vitamins and calcium but the easiest way of getting Vitamin D inside your body is going out and getting some sunshine over your body. Vitamin D3 supplements can increase the level of testosterone to about 25% more. This is especially for elderly men and people living in metropolitan cities because most of the people there have decreased in the level of Vitamin D in their blood.

Ø  GIVE YOUR BODY SOME REST: Having stress also has an indirect effect on the decrease of testosterone on the human body. Also get good quality and enough hours of sleep so that there is no decrease in the level of testosterone. Doctors recommend getting at least 7-8 hours of sleeping every day. Regular hours of sleep is important to have a healthy level of testosterone. According to a study done sleeping for fewer hours brings down the level of testosterone to borderline levels. If one takes stress for a long time, it will also result in changes of low level in testosterone.

Ø  SPRINT FASTER: Sprinting is a form of exercise too which will regulate the level of testosterone. Sprinting at a very high intensity will also yield in the decrease of body unhealthy fat. Sprinting increases the level of testosterone hormone to a higher level than being secreted.

Ø  LIMIT ALCOHOL: If you take a moderate level of alcohol, your body might flush out the toxins after a few days. If too much alcohol is consumed, it will decrease the level of testosterone and it will increase the level the level of estrogen. Also, there will be an increase in body mass and there will be an increase in weight. Alcohol is toxic for the body, so to increase the level of testosterone you must limit the intake of testosterone.

 Read more from the latest issue of Athleisure Mag.

YOUR MOST EMBARRASSING HEALTH QUESTIONS ANSWERED BY A NEW YORK INTERNIST AND GASTROENTEROLOGIST

Many conditions like cancer and diabetes are difficult to talk about with your doctor because of the burden of these diseases and the hardship of the symptoms and treatment. Other ailments are just plain embarrassing. Not to worry, you are not alone in feeling bashful about certain issues you may be experiencing. The good news is, most of these embarrassing conditions are not life threatening and if you have the courage to speak to your doctor, “you will find that your doctor is trained to talk about sensitive issues in a manner that is both considerate and informative,” says New York Based Internist and Gastroenterologist, Dr. Niket Sonpal.

While you are still working up the courage to make an appointment with your doctor, here are the top 5 embarrassing questions you may have with insight from our expert.

1.     I’m still young and I get hemorrhoids. Why is this happening and what can I do?

Though hemorrhoids are more prevalent in adults 40 - 65 years old, young people may still have symptoms associated with hemorrhoids. It is estimated that 75% of the population gets them at some point. Hemorrhoids are common and usually not life-threatening. “What you need to keep in mind is that Hemorrhoids are a symptom of a variety of conditions,” says Dr. Sonpal. “Observe your symptoms and report to your doctor what you feel. Especially in the case of extreme rectal bleeding, lower stomach pain, and unexpected weight loss. These are all symptoms of a more serious condition like colon or rectal cancer, which is most common in people over 40. 

2.     I have a cold sore on my mouth, if I perform oral sex on my partner will I transmit to them?

“Yes, it is possible and common for someone with oral herpes to unknowingly transmit the virus to their sexual partner through oral sex,” explains Dr. Sonpal. Using protection is the safest way to prevent this from happening even during oral sex. Herpes is transmitted through skin contact so barriers like condoms are effective in reducing the risk to your partner. Usually, people are more cautious about unplanned pregnancies and diseases transmitted through fluids than they are about oral sex and it’s common for them to have oral sex without condoms. This can lead to, not just the transmission of herpes but other viruses like the previously mentioned HPV. Dr. Sonpal’s advice is to stay tested and don’t be afraid to ask your doctor for the pertinent exams if you know you’ve been exposed.

3.     Why is my stool green?

Dr. Sonpal explains that, “It can be jarring for people when they experience it the first time but it is rarely related to anything serious. Green is under the umbrella of acceptable stool colors. Most commonly stool will be brown but depending on what you eat you may have occasions where the volume of vegetables you eat affect the color of your poop due to the chlorophyll.”

Other causes can be food coloring, “Children are often exposed to the experience sooner or later because of cereals. Some kids think it’s cool. This is not related to something serious,” says Dr. Sonpal.

Other causes could be medications, coffee, alcohol, and spicy foods. Dr. Sonpal elaborates that if the green stool is not accompanied by diarrhea, nausea, or pain, which could indicate food poisoning, then you shouldn’t worry too much about it.

4.     Why am I gassier during my period?  

Studies have shown that high percentages of women, with and without Irritable Bowel Syndrome (IBS), complain about increased gas and bloating during their menstruation. “Your body’s hormones are acting up and you may be more sensitive to certain foods than normal,” explains Dr. Sonpal. He recommends avoiding foods high in fiber. These foods tend to increase the bloating as they are meant to keep you full for longer. “If you live a sedentary lifestyle your digestive system might already be slow. Don’t skip out your fitness routine or your late afternoon walk as it can be a key part of keeping your digestive system working during your period, says Dr. Sonpal. He also recommends cutting off the sugary and carbonated drinks which increase the bloat.

5.     I’m young, why am I having the constant urge to go urinate throughout the day and most of all at night?

This is a tough subject for many people. For older people, it is a sign of aging and they see it as such. The stigma of urinary incontinence keeps them from speaking to their doctors about it until the problem gets out of their control completely. For young people, experiencing urinary incontinence or hyperactive bladder is shocking. We grow up not realizing that these types of issues can affect people at a younger age. Urinary incontinence most commonly affects women and people over 40 but it is totally possible that a person in their 20’s can be dealing with this issue.

6.     I’m a woman- why do I have hair on my nipples?

 Dr. Sonpal states that, “Hairy nipples are normal for women. Seeing black, wiry hairs growing around the areolas can be surprising, but you’re not alone. The percentage of women who have hairy nipples is unclear, and many women don’t report it to their doctor.

In most cases, hairy nipples aren’t cause for concern. For most people, they’re a normal part of bodily changes.”  You don’t need to remove the dark hairs around your nipples. They won’t cause any issues. However, you can remove them for aesthetic reasons if you choose. Several treatment options may help. One can choose laser hair removal, electrolysis, waxing, trimming etc. Speak with your doctor about what is safest.

7.     Is it supposed to smell “down there?”

“Your vagina and its discharge should have a smell, but it shouldn’t be a bad smell and you shouldn’t be able to smell it from a distance,” says Dr. Sonpal.  He adds, “Vaginal discharge and smells are dependent upon hormonal changes, mood changes, hygiene habits, sexual activity, physical activity and clothing.”  If you’re sweating or you’ve recently had sex, you may notice an odor, but it’s normally nothing to worry about. However, if you experience odor plus itching, burning or irritation, it might be a treatable vaginal infection like bacterial vaginosis or the STI trichomoniasis. “Don’t douche,” cautions Dr. Sonpal. That will just remove the healthy bacteria your body needs to naturally clean your vagina.

Read the latest issue of Athleisure Mag.

GIFTING YOURSELF WITH SEXUAL STAMINA THIS VALENTINE'S DAY

Every year the average American spends $136.57 on Valentine’s Day according to the National Retail Federation. Valentine’s Day has somehow managed to creep up on us once again and while bestowing gifts such as flowers, jewelry, and candle-lit dinners on your partner is perceived to be very romantic, there is something else you can do that will truly blow their mind: improve your stamina between the sheets. While sexual performance is often a sensitive topic among men, it is one that undoubtedly deserves your attention. Unless you have a serious underlying condition that is putting a damper on your libido, a few basic tips and tricks are all you need to take your lovemaking to the next level this Valentine’s Day.

Practice makes perfect

Sex, like most things in life, requires a lot of practice if you want to perfect it. As a sexual libido trainee, you might want to consider investing in some tools that will help you increase your stamina in the sack. There are a number of very innovative sex toys on the market, such as the fleshlight, that will help you retain an erection for longer when you need it most. There are, in fact, a very large variety of rings, sleeves, and even creams that you can use to fine-tune your functioning in bed. You can also experiment with various masturbation techniques that will allow you to prolong your performance and give your partner, and yourself, the best Valentine’s gift ever.

Eat ‘in-the-mood’ food

If you find your stamina lacking, you can turn to some good food to get your blood flowing again. There seems to be some truth in the age-old saying that nuts make us feel frisky. Due to their high magnesium content, they have been proven to boost energy levels and endurance, both in and out of bed. Bananas are rich in potassium and can help stabilize your blood pressure which can boot your sexual performance significantly. Even nitrate-rich beetroot, whether whole or in juice form, will give your stamina a healthy boost. Other ‘in-the-mood’ foods that are well worth a try include dark chocolate, steak, pine nuts, and watermelon (which is often referred to as nature’s Viagra).

Reduce your stress

Stress is known to affect all aspects of your life, including your libido. If you want to give your partner some prolonged loving this Valentine’s, Psychology Today suggests you eliminate some of the everyday stressors from your life. Stress has the ability to increase both your heart rate and your blood pressure which can, in turn, have a negative effect on your libido. Your anxiety and stress can increase your cortisol production which can also prevent you from getting an erection and even having an orgasm. Try engaging in relaxing activities that you enjoy such as exercise, reading, watching TV, or even just spending time with friends. The more you relax outside of bed, the more intense your performance will be inside of it.

Being able to improve your stamina in bed is without a doubt one of the best gifts you can give yourself (and you’re your partner). Don’t think of it has a chore but rather envision yourself actively training for the next Olympic Games, improving your performance in leaps and bounds with every effort made.

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Men's Fitness & Men's Supplements - Maintaining Optimum Health and Performance

Over the years, while women have been concerned with beauty, men have always been concerned about being strong. This strength is expected to reflect in various aspect of a man’s life ranging from his physique, physical activities and sexual performance.

If a man begins to feel deficient in any of these areas, there usually is an accompanying loss in self-confidence. Thankfully, advancements in study and science has shown us ways to enhance the general well-being of men of all ages, allowing them perform at their peak at all times.

We shall look at some of the areas that men could suffer deficiencies and then try to offer possible solutions.

Overall Health

Generally, we live in very demanding times. Work schedules are crazier than they ever were and expectations are always on the increase. This is in additional to the crazy, and break-neck speed at which we do everything today. All of these and other environmental factors combine to degrade the health of many men.

Before we can even begin to discuss any specific areas of health deficiencies, we must first address the issue of overall health and well-being. Health issues can be inter-related such that treating one takes care of the other.

There are supplements that can be taken to boost different deficiencies occurring in the male body. This could be hormonal imbalance, insufficient testosterone, low libido and more. The challenge you may have with some of these supplements is not knowing exactly where they come from. It is therefore important that you get as much information as you can from trusted sites like https://www.menshealthandsupplements.com.

Let’s now look at a few specific areas in which men could experience some deficiencies.

Sexual Performance

PHOTO CREDIT | UnSplash

If there is one area in which men lose a whole lot of their self-confidence it is in the area of sexual performance. A man wants to be seen as a stud who can adequately satisfy his partner. The inability of some men to perform satisfactorily sexual arena has been the theme of many a female jokes. No man wants this.

Inadequate sexual performance could arise from any of the following:

Organ size

If a man is ashamed of the size of his penis, he is likely going to suffer from the worst kind of loss of self-confidence. While the size of the sexual organ may not be directly connected to sexual performance, the general perception that a real man should have an impressive tool renders that fact moot.

Since it affects their confidence level, it is something that warrants some attention. Thankfully, there are male enhancement solutions that such men can use. The first solution deals with the actual increment of the penis while the second tries to achieve a size increase by facilitating blood flow which ensures a fuller erection which in turn ensures the penis gets to its maximum size.

The first comes in form of a mechanical device which physically stretches the penis, resulting in microscopic tears which when the body heals, results in more mass. This is the same principle through which body builders achieve increased muscle mass.

The second is a pill which combines a number of ingredients that have different effects that all combine to yield the desired result. Some ingredients promote blood circulation, others promote the production of testosterone, some increase libido, and there are others that reduce anxiety. All these different ingredients help the man attain a full sexual state in which the penis can achieve its full size with the increased blood flow.

Sperm Volumes

Sperm volume can affect the ability of a man to successfully fertilize his partner’s ova. It can also affect the quality of the man’s orgasm. The same thing that causes low sperm volume can also cause premature ejaculation which is another thing a lot of men are concerned about.

There are supplements that can take care of this condition. These supplements act by increasing semen production. In a healthy man, each ejaculation is supposed to release about 3 to 5 ml of semen. These supplements contain among other things, Zinc which is known to promote the production of sperm and seminal fluid.

Weak Erection

Many men have been grossly embarrassed because at the critical moment when they were expected to perform, they were found to be wanting. Weak erection is basically caused by poor blood circulation. Some of the supplements discussed above will also take care of this.

The good thing about these supplements is that they do no act like Viagra or other sex enhancing drugs. These supplements make it possible for you to act when you want to and not force you to act just because the drug is a on a timer. You are just ready when duty calls.

Physical Performance

Men have been proven biologically to be physically stronger than women. It has therefore been the norm that when physically demanding activities need to be undertaken, men are called upon. Sadly, some men have been found wanting in this regard.

One of the major things that differentiates a man from a woman is the level of testosterone present in each gender. When this hormone is low in supply, different aspects of a man’s performance will begin to suffer. To get a full picture of this, read this article here.

To counter this, certain supplements are available to enhance the production of this essential male hormone. Once this hormone is in optimal supply, a lot of these performance issues will be automatically rectified.

Fitness

While not all men are looking to have ripped muscles, most men won’t mind having this type of physique that has become the picture usually portrayed of the man’s man. For the fitness buffs, your efforts at the gym can begin to bear fruit quicker with certain supplements.

Each time you work out or push those weights, your muscles take a beating, resulting in some tears here and there. These tears are necessary for the development of the targeted muscles mass. However, they need to be repaired by the body quickly and this requires the presence of some important nutrients top of which is protein.

The ideal supplement will contain proteins, testosterone, multivitamins and other essential nutrients your body needs to heal and grow. With these supplements, you will begin to see the effects of your work much faster.

Conclusion

Whatever your health and fitness goals, you can find the right supplement to help you fix those health issues and reach your fitness and performance goals. Become the man you want to be with these men’s fitness and performance supp

Check out the latest issue of Athleisure Mag.

BELLY BLOATING: DOC SHARES WHAT TO EAT AND WHAT TO AVOID

PHOTO CREDIT | UnSplash

Regardless of weight or body type, it’s common to see some belly bloat. The foods we choose, how we’re digesting and simply the air we’re swallowing, can all add up to feeling and looking bloated. To help us keep our bellies as bloat free as possible, is Dr. Niket Sonpal, Adjunct Assistant Professor at Touro College of Osteopathic Medicine, Board Certified in Internal Medicine specializing in gastroenterology, digestive health and nutrition, who shares what to eat and what to avoid and why.

“It’s really important to pay attention to bloat, especially when it either comes on suddenly or is prolonged with pain. It is possible to develop an overgrowth of bacteria in the small intestine which gives that distended belly and full feeling,” explains Dr. Sonpal.

The discomfort caused by bloating is a fixable issue. Watching the choices you are making and the way your body is reacting to them is key.

According to Dr. Sonpal, here are some foods to steer clear of when it comes to banishing the bloat.

 1.     Simple Carbs 

The general population is aware that foods like soft drinks, sweets, desserts, and white bread are not conducive to a healthy diet. Simple carbs are processed into the bloodstream very quickly and have little nutritional value other than the energy they add to your body. When there is an overflow of energy being stored in your body versus what you are burning you begin to gain weight and feel bloated.

2. Processed starches

Limiting pasta or bread to a once per week treat can really make an impact when addressing bloat. These foods are like sponges when it comes to water.

When you cut starches, you’ll notice bloat minimizes pretty quickly.

3. Sugar substitutes and faux sweeteners

Here’s the catch, you may think you’re doing the right thing by opting for “fat-free” or “sugar-free” food options that say they are “derived from real sugar.” Dr. Sonpal clarifies that these kinds of sugars are actually low-digestible carbohydrates. Our bodies metabolize them differently due to their chemical structure leaving them hanging around in our small intestine leading to bloat.

4. Raw cauliflower (and other uncooked cruciferous vegetables).

Cauliflower has become the “it” vegetable because it takes on the flavor of anything it’s mixed with. We see recipes for cauliflower mashed, cauliflower pizza, fried “rice,” and even mac and cheese; all created with cauliflower as the main ingredient. When cooked, these vegetables are great sources of nutrition and fine side dish substitutes for pasta, rice, and potatoes. However, when cauliflower is chopped up and eaten raw along with kale, broccoli and brussels sprouts you can expect bloating to occur. Cooking is key!

5. Salt

If you want to reduce water retention which always leads to a bloated stomach, cut out the salt. In fact, if you have a lunchtime meal you can significantly reduce the bloat and puffiness simply by avoiding salty foods for the remainder of the day. People who are mindful of their salt intake, prepare their own foods and avoid things like canned soups, chips, bacon, sausage, lunch meats will look and feel leaner.

What not to fear:

1. Ripe Bananas!

What’s not to love about bananas. You can grab one on the go, they are high in potassium which is another thing that rids water retention.

2. Cucumbers

They’re known to reduce swelling and given they contain the flavonoid antioxidant, quercetin. Cool crisp and delicious they’re common to salads and they can also be eaten solo as a snack. You can also add them to water.

3. Watermelon

Chunks of watermelon are low calorie and filled with water (over 90%) and very low sugar.

Watermelons are mostly water — about 92 percent — but this refreshing fruit is soaked with nutrients. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. There's even a modest amount of potassium.

4. Fermented Foods

Kimchi, sauerkraut, pickles, and kombucha. These high probiotic, bacteria-friendly fermented foods are key to maximizing digestion and maintaining a healthy gut.

5. Drink water and green tea! 

Since carbonated beverages contribute to bloat stick to water and flavored teas. Sipping on these beverages throughout the day keeps the digestive system moving. When you are water deprived your body will hold on to the water already in your body without excretion leading to appearing bloated.

Things to avoid when dealing with belly bloat include:

 1.    Drinking from a straw

The mechanisms of straws make it so that you suck air in to take sips of your drink. An excess of this can fill you up with air and cause bloating. 

2.    Sleeping right after eating

Many people get drowsy right after a meal. The best course of action is to go for a walk or do something that gives you a bit of energy and helps your body process your meal. Going to bed right after eating cripples your digestive process, slowing down the breakdown of your food.

3.    Eating Too Rapidly

If you find yourself struggling with bloating observing the pace at which you eat can help reduce the amount of air you intake while consuming the foods you love. Generally taking more time to enjoy your meal.

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"PREJUVENATION" 6 THINGS MILLENNIALS CAN DO TO MAINTAIN THEIR YOUTH

Many people in their 20’s are stressed out about high post-college student loan debt requiring long work hours and side hustles to pay it off. They’re noticing their work hard play hard lifestyle is leading to tired eyes and premature wrinkles. They turn to filters to optimize their social media photos. Many are influenced by celebrities their age not to mention the countless millennial “social media influencers” who are setting the new standard for beauty and youth. Bottomline, millennials are stressed, and they don’t want to look it. Dr. Manesh Shah, Board-Certified Plastic Surgeon who specializes in facial plastic surgery urges the under 30 crowd not to overdo it with expensive treatments and procedures that can actually make them look older and put them further into debt. Here is his list of 6 things millennials can do to maintain their youth.

1. Use sunblock every day.

“The best way to make sure your face is protected from the sun is to use a daily moisturizer with SPF of no less than 30,” explains Dr. Shah. He also suggests applying creams to your neck and chest to postpone wrinkling and sagging in these areas. “The sun protection done daily in your 20’s will pay off greatly in your 40’s,” he says.

2. Get your Vitamin C.

“Vitamin C is a huge collagen booster and it also reduces pores and brightens skin, and these are the exact things women in their late 30’s and 40’s complain about most,” he reveals. Foods such as cantaloupe, mango, pineapples, oranges, grapefruits, and berries are all packed with this antioxidant which when eaten regularly does wonders to sustain a youthful glow.

3. Ditch the fast food and eat more fish.

Those late night post partying fries and pizza are to be expected and at 25 are difficult to avoid. Perhaps your metabolism can handle it, for now. Offset these weekend indulgences by eating fish during the week. “Fish oil has fatty acids can erase early wrinkles you may notice. It prevents inflammation which can only make wrinkles more noticeable and deeper over time. A lot of millennials who are picky eaters and avoid seafood can get Omega-3’s via supplements but getting it directly from eating fish is best,” Dr. Shah suggests.

4. Quit smoking.

Nothing will age you quicker than smoking. “It is possible for a 25-year-old to look 8-5 years younger, within just 3 months after quitting smoking. This number increases after age 30. Women over age 40 who don’t smoke typically look up to a decade younger than their counterparts who still smoke,” says Dr. Shah. There are a gazillion reasons to quit smoking. Linking it to vanity is a pretty powerful motivator.

5. Decrease your sugar intake.

You really want to start getting mindful about your sugar intake in your 20’s for many different reasons. “Sugars and carbohydrates are a beauty killer because they are proinflammatory. Pasta, ketchup, candy, ice cream, and fruit juices are often dietary staples for those under 30. Any inflammation in the body will show up on the face in the form of adult acne, sagging and wrinkling not to mention sallow skin tone,” warns Dr. Shah.

6. Maintain your glow with facials and peels.

While many millennials are starting off with “Baby Botox” which can postpone wrinkling, Botox isn’t cheap. It also can be a “gateway” treatment which leads to lip injections and fillers that oftentimes have a reverse effect making younger women appear older, cautions Dr. Shah. “Lasers and peels have come very far, offer and excellent solution for sun damage, skin texture, pores, acne scarring and cell turnover to stimulate collagen growth. These treatments are still a bit costly for millennials, many of whom are on a strict budget,” he adds. 

Dr. Shah concludes that millennials who get into a good solid habit of taking care of themselves both inside and out, will create a lifestyle of longevity. “Millennials raised by mothers who may have had breast implants, Botox, lip injections feel that getting things “done” is normal. This is exactly why I am always very honest when advising patients under 25 on procedures they’re considering.”

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IT'S ALL ABOUT NAIL HEALTH

Celebrity Manicurist and Owner of As U Wish Nail Spa, Skyy Hadley has a few tips on what we need to know about Nail Health especially for those of us that enjoy getting gel manicures!

• If getting a gel or acrylic set is inevitable, take proper care of your nails prior to the treatment to reduce damage post-removal. Use a nail hardener so nails will become stronger and less prone to damage.

• Avoid keeping gel or acrylics on for longer than two weeks, with three-week wear being the absolute max. Nails need to breath in order to be healthy, and these heavy polishes suffocate the nail beds and cuticles.

• Once your polish is removed, it’s instrumental to begin the repair process immediately to minimize long-term damage. The Sally Hansen Gel Rehab Overnight Nail Mask is the perfect remedy because after applying, drying and going to bed, all you have to do is wash off the treatment to reveal healthier nails. For nails that are super damaged, apply the treatment three consecutive nights in a row.

• In addition to the Overnight Nail Mask, moisturizing and taking vitamins will help to strengthen your nails between manicures, and helps to achieve strong, healthy nails for the long-run.

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HOW TO PROTECT YOUR NAILS

The weather is only going to keep getting colder. So, it’s imperative that we protect our nails no matter what! We talked with Celebrity Manicurist, Skyy Hadley on what we should do to make sure that are hands look good especially during this cold and dry part of the year!

1. Start with a Clean Canvas Hand cream is a necessity for winter hydration, but too much of it will make your nail polish come right off. Be sure to use nail polish remover before each polish application to remove surface oils, and make for a cleaner and more long-lasting manicure.

2. Hydrate, Hydrate, Hydrate Cold, dry air and a chilly climate is going to suck the moisture out of your skin, and this includes your hands, nails, and cuticles. Apply and re-apply a nourishing cuticle oil as needed throughout the day to avoid hangnails, cracked cuticles, and peeling nails. Seal in the moisture with a heavy-duty hand cream, and you'll be good to go.

3. Never Go Naked Think of nail polish as a strong suit of armor for your nails. Having a fresh manicure makes you look polished and put-together and at the same time prevents your natural nails from peeling, breaking, and chipping. Save on time (and extra steps) and use an all-in-one formula with a built-in base and top coat.

4. Use a Nail Strengthener Create the ultimate barrier of protection using a nail strengthener which will prevent splitting, chipping, and cracking, all while helping your nails grow. Use it as a strengthening base coat - or for those who prefer to go au naturale, paint on one coat for a shield of protection without the polish.

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HOLISTIC HEALTH, OR WHY MEN SHOULD SWEAT THE SMALL STUFF

PHOTO CREDIT | PERSONAL TRAINER ACADEMY

No man is an island, and the same principle rings true for each system of your body. It’s all too easy to compartmentalize health and well being into sections – exercise, diet, and so on – but research shows you need to look at the whole, not the individual. Take this study published in 2018 by the American College of Cardiology; they found that simply being optimistic is enough to reduce heart disease mortality by 38%. Being positive seems like a small change, but clearly has big results – and the pathway to understanding this is through your hormones.

The hormonal system

Your hormonal system is your internal messaging system and probably one of the most integrated parts of the body, with multiple different mechanisms working through it. It can be easy to overlook, given how they work very much in the background. Having your hormones in balance and in check is important, and is relatively easily achieved through proper sleeping schedules, eating at regular intervals, and engaging in physical activity. It can’t be overstated how important this is, and a 2011 study published by the National Institute for Health noted that decreased sleep is linked heavily to obesity. For some, there may be medical reasons for a hormone deficiency; this is common in both men and women, with it not uncommon for men to experience testosterone shortages. In these cases, it’s absolutely fine, and likely important, to look for hormone replacement therapy.

The power of breathing

Meditation, yoga, and measured breathing – these are buzzwords for a new generation of holistic health practices in the modern day, and are sometimes burdened with being seen as hippy-ish. However, deep breathing has been practiced for thousands of years by yoga, tai chi and other meditation practitioners. What’s interesting is that science backs up the powerful effect of deep breathing – tests on mice have shown deep breathing to directly reduce signals of stress in the brain, according to The Verge. Stress produces hormones of its own that can be unhelpful, flooding the body and causing strain; regular deep breathing and meditation helps to countenance that. 

Stretching your muscles

Stretching was probably discarded along with your school gym lessons, and was often an annoying precursor to having fun on the field. It really shouldn’t be disregarded, as it has a wide range of health effects that benefit more than just your bones and muscles. According to an article by UC Davis, stretching also helps to increase energy levels and release tension. Once again, this helps your body hormonally; it provides an impetus, assisting your metabolism, and makes you feel more full of vitality.

Through understanding your hormones, learning to take a deep breath and looking to stretch out, you can improve your life in subtle but powerful ways. Your hormones come together to be stronger than the sum of their parts, and that can be of immeasurable help in your day to day life. For the modern man, taking stock and addressing shortages in their daily routines is a must.

Read more from the latest issue of Athleisure Mag

5 KEY HEALTH EXAMS MILLENNIALS TO GET THIS YEAR

PHOTO COURTESY | Branden Harvey

With more and more millennials skipping out on annual health exams in favor of a quick as needed, visit to an urgent care facility, doctors fear the largest generation in America, may overlook serious health issues. There are 83 million Americans between age 22 and 37 and according to a November 2018 survey by the Kaiser Family Foundation, 45% of those 18-29 and 28% of those age 30-39 do not have a primary care physician. The issue is that health conditions that can be caught early may slip through the cracks. Dr. Niket Sonpal, Adjunct Assistant Professor at Touro College of Osteopathic Medicine in New York City, offers 5 health exams millennials should get this year.

Dr. Sonpal, who at age 36 is a millennial himself, has compassion and understanding when it comes to millennials. “You’re looking at a generation with incredible debt and many don’t have jobs with health insurance,” he says. 

In addition to the financial aspect, Dr. Sonpal adds that this is a generation raised on the internet. “When we got sick as kids, our mom searched for answers online. If we went to the doctor, it was a day of missed school and boring waiting rooms. Now as adults, millennials want, fast affordable solutions and often take a DIY approach to health.”

He goes on to say that healthcare has become an expensive hassle millennials choose to avoid. They would much rather facetime or text a doctor as opposed to miss work hours. They prefer to just walk into an urgent care clinic, pay $40 and be done with it, fast. “The problem though is that while this approach may be ok for treating a sore throat or flu, millennials might be missing an opportunity to nip a bigger problem early on.”

I want to urge all millennials women to get women’s wellness exams which is a PAP Smear and breast exam as well as a screening for STD’s and bloodwork. HPV, can lead to cervical cancer so it’s important to monitor dysplasia.

Dr. Sonpal encourages millennials to get these exams out of the at either the start of the year or their birthday month so they can easily remember when they last went to the doctor for these exams.

1. Blood Pressure Screenings

You want to get blood pressure checked out at least once every 2 years and ever year if the top number is 120 to 139 and bottom between 80 to 89. High blood pressure is linked to diabetes which is really hitting millennials hard. According to the CDC, between 2001 and 2015 teen obesity rates rose 30%. “As kids, millennials were part of a supersize culture. Millennials also didn’t spend a lot of time going outside to play until the streetlights came on as Gen X’ers did. This all adds up to diabetes and heart disease if not monitored,” he says.

2. Eye Exams

Millennials were raised on technology and their eyes are reaping the cost of this. It’s estimated that millennials spend over 12 hours per day consuming media with a majority of it on mobile devices on screens held closer to the eye. This leads to “nearsightedness” or “shortsightedness” where the eye weakens and can’t see clearly at a distance. A lot of millennials will find themselves squinting to see things that are further away, they may have dull headaches and find themselves rubbing their eyes frequently. “A lot of millennials are popping ibuprofen for headache associated with eye strain and neck ache from prolonged computer jobs. This then leads to stomach issues,” cautions Dr. Sonpal.

3. IBS and Digestive Screenings

We also need to consider that the food we eat today is full of antibiotics and hormones. Millennials are a generation whose diet was primarily full of processed foods. We see a lot of Celiac Disease (intolerance of gluten). A study in the Journal of the National Cancer Institute, found that from the mid-80s to 2013, the incidence of colon cancer has been rising fastest for people between the ages of 20 and 29, by 2.4 percent per year. “The issue here is that we have millennials self-treating stomach issues that can be the start of something serious. If you’re experiencing chronic stomach pain, see a doctor. Gut health is incredibly important for overall wellbeing,” advises Dr. Sonpal.

4. Mental Health Screening

Millennials are one stressed out generation. According to Psychology Today, suicide rates among young adults have tripled since the 50’s with millennials are reporting a sense of “faking it until they make it.” The problem is they feel disconnected from themselves and wrong for the life they are living. They feel as if they are not enough and then they scroll on their Instagram feeds and see people their age with luxury watches, travel to the Maldives and Dubai and they feel hopeless, stressed and depressed.  They’re popping Xanax and smoking marijuana to take the edge off. The good news is that millennials are willing to discuss their feelings and studies show that this is the first generation who doesn’t see any stigma about seeing a therapist or mentor coach. Sometimes a break up or a layoff can trigger a downward spiral into depression or even drug or alcohol addiction.

5. Annual Exam and Immunizations

It’s recommended that you get the flu shot every year. Another important vaccine is for HPV which was mentioned earlier. Dr. Sonpal points out that the HPV vaccine has expanded coverage and is important to prevent certain types of cancer. Other vaccines may also be recommended depending on your health history. The only way you know is by having a yearly physical.

Read more from the latest issue of Athleisure Mag.

BENEFITS OF A MONTH LONG "BOOZE BREAK" FOR DRY JANUARY

If you’re thinking about taking a post summer break from booze -do it. You may get turned onto a whole new mindset about how you choose to consume alcohol. We connected with Rehab Expert, Carrie Carlton, Clinical Director (LCSW) of Beachway Therapy Center in Boynton Beach, Florida; who offered us numerous benefits of taking a “Booze Break.” Studies have shown that a month-long respite from alcohol can significantly benefit one’s mental and physical health. Here’s why... 

1. Do the math! Less booze means more cash.

According to Fortune magazine in 2018, thanks to the “craft cocktail trend” the overall price for alcoholic beverage and therefor the general cost of alcohol has increased. Let’s say you hit a happy hour twice weekly and bought a round of drinks for 3 people at $15-$20 each, with tip that could be between $80 and $100. More if you are in major metropolitan cities. Then multiply that by twice per week for weeks in a month and you’re saving close to $400 per month just on after work happy hours. Add more money saved if you’re also a weekend social drinker. Add way more money if you’re buying bottles in the VIP for hundreds of dollars.

“People are often amazed at how much free cash they have to put towards other things they want to do such as paying down debt, vacations, car repairs, gym memberships, upgrades to their homes, etc., explains Carrie Carlton of Beachway Therapy Center, one of the most comprehensive Rehab programs on the East Coast.

2. Wow! Your face looks great! What have you done?

While alcohol doesn’t directly cause acne it certainly messes with hormone levels and immune function which then lead to sallow skin, breakouts and puffy, flushed complexion. If you’re they type who can easily “Rose all day” and love mixed drinks featuring more sugar, syrups and other additives; you’ll quickly see a major change to the texture and tone to your skin. “It’s always great to snap selfies in the same room with the same light so you can really see the difference. Also pay attention to compliments. There will be a visible difference, encourages Carlton.”

3. Are you losing weight? YES!

A study in the journal of Obesity said that people who don’t drink eat less simply because alcohol heightens the senses. It makes the sauce and cheese on that pizza or those late-night bites all the more delicious. When you remove alcohol intake it diminishes your calorie intake. Think about 3 beers or glasses of wine at about 150 each. Those calories add up. “Your blood sugar and cholesterol levels start to really improve, and since alcohol dehydrates the body’s organs, taking a break from booze with help the body function better overall,” explains Carlton.

4. You’re more energetic, creative focused and are getting a lot more done.

One of the other benefits of opting to go booze-free for a month is that you’ll notice you’re not sluggish. You’re no longer fading in the afternoon or hitting the snooze 3 times in the morning. You are clear and focused on what you want to accomplish in the day and you have the ability to follow through with a better mood. You’ll be able to concentrate on tasks which also helps you stimulate the part of your brain where memory takes place. This keeps us sharp as we age.

5. More you time and new friends!

Often when we make a major change to our lives like choosing to lay off alcohol for a month our crew of cohorts changes. This frees up time for you to focus on you. Self care is important and often neglected when going out to socialize over drinks is the norm. When you’re no longer invited out to drink away the work day, you’re now free to get an after work fitness class in, take a workshop, listen to some audio books and check out a cool lecture. You start to realize there is plenty to do that doesn’t involve liquor and you start to meet new friends to do these things with.

“What’s interesting to note is that people who consider themselves “social drinkers” experience these improvements within a few days. People who struggle with alcoholism may actually cause more harm to themselves if they just decide to stop drinking cold turkey. Because there are many social drinkers teetering on the line of having a “drinking problem” given they tend to binge on the weekends with casual drinks with dinner mid-week; committing to going without alcohol may reveal there actually is a bigger issue going on. If someone can’t last a week without alcohol and feels nausea, gets terrible headaches, sweats, and are physically shaky and ill, consulting a doctor would be an important next step,” cautions Carrie Carlton.

6. What It Does For Your Liver

As much as people might want to believe that taking a vacation from drinking makes up for the excess, Carrie Carlton says it’s simply not true. Excessive boozing and “drying out” for a month won’t even out the score with your liver. A month-long hiatus won’t heal your liver — which processes the sugar in alcohol and can be damaged by excessive drinking. Are you really “healing your liver”? No, though you are taking a month off from causing it any more damage.

Check out the latest issue of Athleisure Mag.

CAN HAVING SEX BOOST YOUR TESTOSTERONE LEVELS?

Testosterone. Every man needs it. Not every man has enough of it - especially after the age of 30.

It’s the primary male sex hormone responsible for several things, including:

·       Your ability to maintain an erection

·       Your sex drive

·       Your ability to grow and maintain muscle

·       Your energy levels

·       Your quality of sleep

Knowing this, you’ll understand why it’s important for a man to keep his T-levels high even past his 30’s if he wants to maintain good health as he ages. But how can he do it?

One rumor which frequently gets passed around is that the very act of having sex boosts your Testosterone levels. But is it really true?

Is sex a good way to increase your Testosterone levels?

In theory, the notion that having sex boosts your T-levels seems to make sense. After all, the more you have sex, the more sex you want, right? Well, that’s true, but it’s not necessarily down to a sudden flush of Testosterone caused by the act itself.

The fact is, when we have lots of sex, we have sex on our brains more. It’s as simple as that. Like any fun activity, the more we do it, the more we think about it, and the more we want to do it.

So, does having sex actually cause our T-Levels to rise? Unfortunately, not really. While having sex does very slightly increase your Testosterone levels, the amount is so minimal, it’s barely able to be measured. In fact, although it may not be what you want to hear, one study actually found that abstinence had much more of a positive effect on T-levels.

If you’re in a relationship and enjoy a lot of sex, this probably isn’t the news you want to hear - but if you just so happen to be single right now, you can take comfort from the fact that your sexless existence is not hampering your chances of boosting your Testosterone levels.

Bad news for sex lovers?

Does this mean that if we are in a relationship, we should all stop having sex if we want high Testosterone levels? No. That would be a very dull life indeed, wouldn’t it? Besides, sex has lots of other health benefits which can directly affect our Testosterone levels.

As a great form of cardio (and sometimes strength training too), sex is benefitting your Testosterone levels in the long term through this one benefit alone. Not only that, you’ll sleep better after sex - another vital component to increasing your sex drive.

So while your T-levels may not shoot through the roof during the act of sex itself, they will increase afterward due to the other health benefits you get from having an active sex life. In short, keep having lots of sex! It’s good for you, and good for T-levels.

And what of those who don’t have a partner to have sex with several times a week? Don’t worry, you can replicate the effects of the extra exercise with a light jog, or a quick gym session. Perhaps it’s not quite as much fun, but it could certainly be a good way to meet new people - and who knows, perhaps even a new partner?

How does Testosterone affect sex drive?

You may think this is all well and good, but I don’t really fancy having much sex anymore. Well, that’s exactly why you need to fix your T-levels - and even more reason to give sex a chance!

Low Testosterone levels play a key role in a flagging libido. In fact, having less interest in sex could be one of the first low T-level warning signs you notice. The good news is, the more you have, the more you want, so make time for sex. You may just find you enjoy it more than you expected once you get into the swing of things, and you’ll be improving your health (and your long-term ability to maintain high Testosterone levels) at the same time.

What causes low Testosterone levels?

There are various reasons your Testosterone levels may begin to dwindle. One of the main issues is age. Men past the age of 30 tend to suffer from a 1% drop in Testosterone levels each year.

In addition to this, alcohol has a devastating effect on your T-levels - and if you want them to stay high, you need to stay off the sauce as much as humanly possible.

High levels of body fat are another reason so many men struggle to maintain high Testosterone levels. And those man boobs? They simply wouldn’t be there if your body fat was normal and your hormones well balanced. When you lose Testosterone, you tend to increase your Estrogen levels (the female sex hormone), which is why you grow breast tissue.

As you can see, lowering body fat levels and keeping alcohol out of your system are both great ways to begin when fighting your war against low T-levels.

Symptoms of low Testosterone

How low is your testosterone? The truth is, without a blood test, you can never be sure. But you can look out for the early warning signs that your T-levels aren't all they once were.

Ask yourself, have you noticed any of the following recently?

·       Your libido is slowing down

·       You have less energy

·       You struggle to gain muscle

·       You’ve developed ‘middle age spread’

·       You sometimes have trouble maintaining an erection

If so, you may want to consider booking an appointment to get those T-levels checked out.

The good news is the best treatment is completely natural, and mostly involves lifestyle changes. Weight training, cutting out alcohol, getting enough sleep and swapping carbs for veg are just some of the simple changes which can make all the difference very quickly.

Read the latest Athleisure Mag issue.

IT BEGINS AND ENDS WITH THE BREATH WITH POPPY JAMIE

This time of year, there are a number of activities that are pushing for our attention. There are notifications on our phones, making various appointments, checking that we're not missing studio time at yoga as well as getting our nails done. There are times where you forget to eat or even to breathe! Breathing is one of our most vital tasks and as much as we do it, many of us are not doing it right! We took a moment to chat with Poppy Jamie, Breathing Instructor and enthusiast, TV presenter, Co-Founder/Designer of Pop and Suki and Founder of Happy Not Perfect, a new app and lifestyle brand that recently launched to find out what a breathing workshop is, how we do it and what led her to this career!

ATHLEISURE MAG: Where did the year go? How is it almost Christmas.

POPPY JAMIE: I know right, I mean I was just telling myself, where did the year go and how can it be the end of the year already? At least we have the holidays to look forward to!

AM: You cover a number of areas so in looking at your background, how did you get into doing TV, have a successful line – Pop & Suki (accessory line created by best friends Poppy and actress and model Suki Waterhouse), your app/lifestyle brand, Happy Not Perfect as well as being a breath enthusiast?

PJ: Well really, I was inspired I suppose by my upbringing. My mum is a hypnotherapist and my dad is an entrepreneur. When we were growing up, we spoke about the mind at the age of 8 and it was so normal to talk about emotions, how you process them, how you manage your mind, meditation, breathing. These were all things that were just as normal as brushing your teeth, washing your face and going out for a walk. Mental health has been such a part of the way that I was brought up and in my DNA.

I always knew that I wanted to be a TV presenter. Ever since I knew I could talk, I wanted to be able to communicate with people because I just found it so incredible how you could share a conversation and storytelling and that really led me to my first career as a TV presenter and host. While I was a TV host, that was the thing that really gave me insight into this social setting and made me analyze what people were looking at and how they were reacting to things. When I launched my show on SnapChat, PillowTalk (the first show to air on SnapChat), I would see hundreds of thousands of messages of people just reacting about what they were thinking, feeling and going through. At that moment, it was my upbringing and where I was in my career that came together. I would start to call up my mum and I would ask her advice on how I should respond to these questions that included people that were struggling at work/school or feeling stressed about their relationship. In that moment I realized how little we know about the mind and how fortunate I was to have a mum that would teach me about the mind and these sort of things. I began to wonder how I could go about sharing my mum and putting her into an app and to give her to everyone. It wouldn’t matter where you were or what time of day it was – it’s about the thought process. It’s really what a great therapist does – they help you process your thoughts and find a new perspective by using different tools such as breathing and journaling. It’s funny that my career has gone in so many different directions, but it all happened to go into the creation of Happy Not Perfect.

At the time, I was living in LA with my best friend and that’s how the handbags started. My best friend and I are two of the most disorganized girls that you could ever meet as we’re always losing things and we thought that if we could design handbags, we’d be less disorganized. It’s been a really crazy 3 years and I couldn’t be happier working on these things that I now are really helping people. We have so many messages a day where people are like, “Oh my God this is really helping me.” People thanking us on teaching them how to breathe and those who were feeling low before Happy Not Perfect and n ow after using it they feel less anxious. I love how I am doing my part into what I should be doing.

AM: I love how connected it is and how the app also has an extension as a lifestyle brand with products that are attached to it as well – correct?

PJ: Exactly! We found that in our focus groups that people really struggled with dealing with things and that Millennials are some of the most stressed out people that ever lived. It showed through our qualitative research in America, Europe and Australia that we did. I wondered what we should do and how could we assist in managing their stress levels and people were silent about it. That’s when I learned that people weren’t so sure on what they could do to manage their mental well being. People wanted to know what they could use! This holds true for why there is product in Happy Not Perfect as well as why I was intrigued to work with Breathe Right Strips. Even a simple thing like putting the strip on your nose, you can sleep better because you are getting more air and it’s an upward spiral. Suddenly you have a clearer mind in the morning and it’s a simple thing that can help you feel better. We found that with the site and lifestyle components that everyone can benefit from these items.

AM: We were unable to attend the breath workshop which was unfortunate, but how did this partnership between yourself and Breathe Right Strips come about as we understand the natural synergy here.

PJ: I’ve been using Breathe Right for years and it has been a bit of my secret hack! When I trained as a breathing instructor and when I would do my classes in London, NY and LA afterwards I would say, if you guys are struggling with breathing at night when you’re trying to sleep, you should use these strips. Someone then said, “I know them – you should connect with them.” I was being their biggest advocate even before they knew me because I loved them. Then we were connected and I was so happy about that because I love the natural way that you can just be help yourself and be a little more relaxed and have a clearer mind. It’s about sometimes having the simplest thing like a breathing strip and learning how to breathe into your belly that will have a formative effect on your mental and your physical health.

AM: I heard that you have a 24kt gold Breathe Right Strip – is this true?

PJ: I do and I’m very excited about my it and honestly, it’s one of my favorite beautiful mantle pieces! I mean I never ever thought that I would have a 24kt gold basically nose statue! Now I do! I was traveling back from NY to London because my parents were so excited to see this and it is the coolest thing. I carried it in my hand luggage and when I went through security, nobody could believe my gold karat nose and it has now traveled halfway across the country and it is now very close to my heart.

AM: What’s it like going through a breathing workshop and how do you guide people through their proper breathe?

PJ: A breathing workshop begins with teaching people how to breathe. When I first started out as a breathing instructor under Dr. Belisa Vranich, who is one of the leading experts in the world, she is the author of Breathe and she is one of the most crucial women that I have ever met. I couldn’t believe it when she said that 9 out of 10 people breathe incorrectly! It’s unbelievable. We all breathe, but when you realize that we pick up bad breathing habits from the age of 5 because we go to school and begin to hunch over tables and we start breathing too much air and we start to do shallow mouth breathing. This is a forced habit from the central nervous system it pumps up our stress level and makes us feel like we’re in danger and we have that fight or flight feeling. But when you start engaging in belly breathing and slowly inhale through your nose and slowly exhale with lower body breath, it emulates your vega nerve and takes you out of that fight or flight state.

This is a calming breath that allows you to have a pretty instantaneous moment of clarity. You make better decisions and it reduces your nerves. So the breathing teaching and the breathing workshop teaches you the power of learning how to relax your nervous system when you need to and the best way to do that is through nose/belly breathing, and then once you kind of learn that, we can practice by putting weight on our bellies to practice bringing that weight up and bringing it back down, as that is helpful. A great trick to do this is to do so when you’re in bed and you can’t get yourself to sleep, you can put a heavy book on your belly to breathe the book up and to breathe it back down (editor’s note: this is an exercise to calm you down to be able to sleep as the book is only for the breathing practice). It’s a great trick and if you have friends who are a bit anxious or stressed out, teach them to lie down, put a book on their belly to breathe it up and down as it is really calming and relaxing. I really like to teach people tools that they can share with their friends and family. And then, we go into a kind of breath work meditation which uses the breath to sink into a meditative state and during the breath workshop that we did a few weeks back at the event, we did a Love and Kindness Meditation, which is one of the scientifically backed meditations that really help to nurture kindness and compassion not only for ourselves, but for those around us and after experiencing that, we come out of meditation which lasts at about half an hour or 45 minutes in terms of the education, the practicing and the meditation. Hopefully everyone leaves feeling a little bit happier and calmer and a lot less stressed.

AM: That sounds fantastic. With a new year coming up, there is a lot of stress and anxiety that people will have in wanting to do resolutions and things that are different, but also coming down from a busy holiday season – how can breath work help with this so that they can calm down and do what they need to during the day?

PJ: This is why I love breathing! It doesn’t mean that you have to meditate for 20 minutes if you don’t have time. The holidays are so busy and you have loads of family around. So the belly breath which I actually do this while I am talking with someone or perhaps in a stressful meeting, I lightly put my hands on my belly and I start breathing slowly into my nose and out through my nose into my belly. I consciously have this hack knowing that I have it whenever I need it is powerful.

Even if you want to just take a couple of moments in the morning to just lie down on your back and to just focus on your breathing through your nose and down for a couple of minutes as it really just sets your nervous system. During the holiday season, it’s so hectic because people are buying their presents and you need these short effective tricks for your nervous system and belly breathing is definitely one of them and anyone can do it which is fantastic!

AM: You’re based in NYC where would we find you grabbing a drink/meal and working out?

PJ: Oh my gosh my new favorite place is abcV the new vegan place that I am newly obsessed with that! I have to say that no one can't beat The Bowery Hotel! It's really magical and fun and I always have a lot of friends there. I like to think that wellness is a little bit of everything. It’s not only about looking after your mind, but it doesn’t mean depriving yourself of other things. It’s a bit of everything. My favorite yoga studio is Yoga Vida and I love this yoga instructor named Will Schneider who is my favorite. I also love dancing as it’s incredible for your mental health and great for a mood boost that makes you feel good. If I am in a really dedicated mood, I love SLT which is incredible, but dancing and yoga are really my thing as I find yoga is really great for the mind and to stretch the body, you need to relax the mind. This exercise incorporated meditation and I’m a big yoga fan.

IG @PoppyJamie

PHOTOS COURTESY | Poppy Jamie + Happy Not Perfect

Read more from the Dec Issue of Athleisure Mag and see It Begins and Ends with the Breath with Poppy Jamie in mag.