WHAT ARE TERPENES?

Smell that cheese?! Or as a vegan would put – the scent of nutritional yeast?

 One whiff of a cannabis flower perks you up with its lemon scent, yet another reminds you of a lavender essential oil your yoga teacher luxuriously massages your tense neck muscles with.

 Why does each strain of cannabis smell differently? And do different fragrant correlate with anything else, like the plant’s benefits?

The answer to your scent-related questions can all be answered by exploring one thing – terpenes! 

What are Terpenes?

Terpenes, similar to terpenoids, are a combination of carbon and hydrogen that naturally occur in cannabis plants. Let’s refer to them as “hydrocarbons”.

What’s the difference between a terpene and a terpenoid?

Terpenoids are essentially terpenes that have been dried out via a chemical modification, which alters the oxygen compound, whereas terpenes are the organic, naturally occurring combo of hydrogen and oxygen before any alterations.

Terpenes are birthed in the trichomes of the cannabis plant. What are the trichomes?!

Trichomes are the crystal-like part of the plant, on the outside of the plant’s leaves and buds. The trichomes’ duty is to protect the plant from invaders, like insects and animals.

Trichomes are smart and have the same idea as nasty-smelling skunks – they create pungent odors (terpenes) to repel outsiders. According to this review here, they are

As terpenes repel the bad guys, they also lure in pollinators.  

Different Types of Terpenes

The creation of terpenes are influenced by the plant’s environment – weather, time of day, soil, fertilization, maturation, etc.

Just as different essential oils perk you up or mellow you out, effects of terpenes vary.

There are two basic types of terpenes, sativa terpenes and indica terpenes. Sativa terpenes smell bright like an orange or lemon and tend to boost your energy. The opposite, indica terpenes, are more soothing, with scents similar to a pine cone.

Terpenes are broken down even further according to their specific smell and benefits. Here are the most common:

-        Limonene – smells like a citrus fruit, and is also found in… you guessed it - citrus fruits! Some benefits include treatment for anxiety, depression, pain and inflammation.

-        Beta-caryophyllene – fragrances like spices – black pepper, pine, cloves and cinnamon. A few benefits include easing pain, ulcers, and anxiety.

-        Linalool -  smells like florally plants such as lavender, with similar benefits – relaxation.

-        Myrcene – the most commonly found terpene is also found in fruits like a mango! Effects of myrcene are similar to the old tv commercials of cartoons melted into a couch – they have a sedating, calming effect.

Further Benefits of Terpenes

Terpenes are not only found in the cannabis plant – they are found in just about every plant!

Therapeutic effects of terpenes rise even more when mixed with cannabinoids like THC and CBD.

Strands of the cannabis plant vary dependent on the terpenes, which correlate with an array of benefits, depending on the plant’s scent.

The more you train your nose, the easier it is to identify terpenes, thus identifying different strands of cannabis! Finally, your nose gets a chance to participate in the cannabinoid fun.

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DON'T DO IT YOURSELF SKINCARE: HOME INGREDIENTS YOU SHOULD NEVER USE ON YOUR FACE

There are 47 million Instagram hashtags for #DIY.  It’s a hot topic for everything from home décor to crafting, and of course beauty. DIY skincare is hyped as a safe and affordable alternative to store-bought products. Just because it can grow in your backyard or exists in your medicine cabinet, doesn't mean it's good for your skin. Looking into cleaner cosmetics isn't a bad idea, but some natural ingredients YouTube and Instagram sensations swear by can cause adverse side effects. Dr. Gretchen Frieling, a board-certified Boston Area Dermatopathologist, warns us about the most touted DIY skincare ingredients and why you should never put them on your face. 

Take these products off of your skincare DIY List  

Toothpaste for acne spots
Treating pimples with toothpaste is backed by many who have extolled its drying properties. While it can dry the pimple out, Dr. Frieling explains, "it can also cause irritation, redness, and even peeling." The trend most likely started because toothpaste contains ingredients such as baking soda or hydrogen peroxide, which are drying. "This is no better than any over-the-counter products," she adds "and may make the problem worse." The chemical and ingredients in toothpaste that fight bacteria are made for your teeth, not your skin!
 
Citric acid (lemons and limes) as toners
You may have seen DIY exfoliators or toners featuring lemon juice as an ingredient -- but you should really avoid putting this on your face. Dr. Frieling shares, "Because of its high acidity, lemon juice can disrupt the natural pH levels of your skin leading to irritation and hyperpigmentation." While this reaction is not the same for everyone else, it's best to stay away from lemon juice, as you the acidity varies for every lemon. 
 
"A small splash of lemon juice on an acne scar or blemish is said to reduce hyperpigmentation and lighten the skin.  But, you may leave your skin with a bigger problem if you go in the sun." Dr. Frieling explains that citric acid in its natural form contains a phototoxic compound called psoralens, which can cause a severe chemical burn when exposed to UV rays. Thankfully, this compound can be extracted from lemon juice through processing, so just because a product contains citric acid doesn't mean you should always avoid it.  
 
Rubbing alcohol to dry acne
At the crux of germ-fighting products, rubbing (isopropyl) alcohol cleans wounds, disinfects, and sanitizes the skin. You think it would be great for your face too, right? Think again! "Repeated exposure to isopropyl alcohol on the face strips the skin of its natural protective barrier, oils, and irritates the skin." shares Dr. Frieling. While rubbing alcohol works great to remove bacteria, it's not always what is causing acne breakouts. "Good acne products treat all aspects of the problem," she adds, not just the surface of the skin. "They should target the inner layers of the skin and protecting it's natural pH levels in ways rubbing alcohol can't," says Dr. Frieling. 
    
Baking soda as an exfoliator
Baking soda is an alkaline, meaning it attempts to neutralize acidity. When it comes to healthy skin, Dr. Frieling says it should have a pH level of around 5.5. "Baking soda (a pH of 9) can alter the outer layer of skin and actually cause it to break down," she adds, "leaving the skin vulnerable to bacteria and worsening the condition." Baking soda, much like salt or sugar, is also used as a physical exfoliator. Although it can be useful in removing dead skin cells, Dr. Frieling does not recommend using baking soda on the face as over-exfoliation causes irritation. 
 
Raw eggs in your face mask
Anyone tell you not to eat raw eggs? Claims of salmonella and stomach issues would persuade you against it, but what about your face?  While egg whites are definitely the cheaper alternative to most serums, Dr. Frieling says it should not go anywhere near your face. "If you have a scratch or unhealed blemish on your face, putting raw egg whites on your face can cause infection, not to mention possible allergic reactions," she explains. "Egg white masks are said to tighten pores and brighten the skin, but any pore-tightening properties just get wiped away when washed off."
 
Coconut oil as a moisturizer or cleanser
It's excellent for food, hair, and even the legs, but coconut oil needs to stay far away from your face. Some claim it does wonders for their skin, making it brighter and smoother, others not so much. "Coconut oil is extremely comedogenic," says Dr. Frieling "it can't be absorbed into the skin, clogging your pores, and causing more breakouts." But what about as a cleanser? "Even after washing off, coconut oil leaves a thin layer of film left behind which can suffocate your pores." adds Dr. Frieling. As an alternative, other plant-based oils like Argan oil are anti-comedogenic are great for removing makeup.

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PLASTIC SURGEON WARNS: "SUNBURN TATTOOS" COULD BE THE WORST VIRAL CHALLENGE EVER

Instagram is full of all kinds of viral challenges. Some of them are charitable such as “The Ice Bucket Challenge,” some are silly like the Kylie Jenner 'Lip Challenge,' others are fitness-oriented such as planking in obscure places. The sunburn tattoo challenge which has its own hashtag on Instagram is downright dangerous. Dr. Manish Shah is a board-certified Denver, Colorado plastic surgeon. As a father of three teenagers, he is all too aware of this alarming summer trend. 

What it is: Young people are putting stencils or stickers on their skin, then they lay in the sun without sunscreen. After they burn and take the stencil off – what’s behind is an outline known as the “sunburn tattoo.”  Other sunbathers do the inverse and use a stencil to hide some skin from the sun while burning the surrounding area.

The dangers: Dr. Shah says, “At first glance, it may look like harmless fun in the sun. The bottom line is that sunburn tattoos are extremely dangerous and can put you at serious risk of skin cancer.” What makes this more dangerous than a ‘standard burn’ explains Dr. Shah is that for the stencil, or tattoo, to be visible, you would have to damage the surrounding tissue enough that it either tans heavily or burns. By intentionally keeping the area sunscreen-free will do harm to the DNA in the skin cells.  Dr. Shah warns that “sitting out in the sun without the appropriate protection could not only cause life-long damage, but could also double the risk of skin cancer.”

Is there a safe way to get a sunburn tattoo? Dr. Shah has three kids, and he would rather see them get an actual tattoo than use this method. “There is no safe way to get a sunburn tattoo. That is a major misconception. There is no such thing as a safe tan. Kids are doing a lot of these sunburn tattoos. When you have young skin like that, it is especially vulnerable to ultraviolet rays. You are more likely to see signs of aging.”

A Safe Way: You can order all kinds of temporary designs online, ask for an airbrush design from a tattoo shop, and if you want the tan tattoo look, just put a sticker on your arm before rubbing on self-tanner.

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ATHLEISURE LIST | STANDARD DOSE

Last month, Standard Dose launched its three-story space as a CBD based wellness experience in NYC's NoMad neighborhood. Their aim is to create an environment as a destination for elevated wellness that aims to facilitate an understanding of natural restorative practices. Guests can enjoy high quality CBD and plant-based products, daily yoga, meditation, education workshops and spa services. Educators are on site to inform shoppers on the benefits and uses of 100 curated CBD and plant-based topical and ingestible products.

Upon continuing in the space, a tea bar offers custom blends for detox, immunity and healing. Beyond this area is a meditation studio where guided sessions can be booked.

On the top floor, an outdoor rooftop hosts a number of additional meditation and yoga classes. In addition, there will be community events that focus on CBD and plant-based wellness.

This month, keep an eye out for a spa treatment room where select clean beauty services and body treatments can be reserved.

STANDARD DOSE

1145 Broadway

NY, NY 10001

www.standarddose.com

IG @StandardDose

Read the June Issue of Athleisure Mag and see ATHLEISURE LIST | STANDARD DOSE in mag.

ARE YOU MAKING THESE COMMON MISTAKES AFTER A BAD SUNBURN?

Unless you have been living under a rock, you know the importance of SPF and re-applying it. There are times when, despite your best efforts, you still manage to get burned. Perhaps you were careless, and after too many margaritas forgot to re-apply your sunblock. Now, you are literally burned by your day of fun in the sun. Before you do anything to put yourself out of your stinging, burning agony, read these tips so you know what NOT to do to soothe a sunburn. Dr. Sheel Desai Solomon is a board- certified Raleigh- Durham North Carolina Dermatologist and founder and owner of Preston Dermatology

Here is her list of things to avoid after a bad sunburn.

Wearing Cologne

Some cologne may contain ingredients that make you more prone to burning. "Oil of bergamot is especially notorious for this," explains Dr. Solomon "and can cause a severe, blistering reaction when it's on your skin and exposed to the sun." It's become rarer in the past few years since many fragrance companies started stripping the ingredient from their products.  Other perfume ingredients and essential oils, like rosemary and lavender oils, can make your skin more sensitive to the rays, too, Dr. Solomon adds. To play it safe, avoid spraying any scents onto your skin before you go outside.

Medications

Taking an anti-inflammatory medication, like acetaminophen or ibuprofen, can help soothe your skin once you're sunburned. However, nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen and naproxen, can also leave you more vulnerable to getting burned in the first place.

Dr. Solomon explains, "That's because certain medications contain photosensitizing agents. Those molecules will absorb the sun's UV rays and release them back into your skin, which damages and kills skin cells."

However, NSAIDs aren't the only ones that can raise your risk of getting fried. "There is a whole slew of meds out there that can leave your skin more sensitive to sun's rays," says Dr. Solomon "meaning you need to take extra precautions before spending time outdoors." Common ones include topical acne medications like benzoyl peroxide and salicylic acid, antihistamines, and antibiotics. Even OTC supplements like St. John's Wort can make you burn more easily. Avoiding direct sunlight after applying or taking these medications is your best bet, but if you need to head outside, Dr. Solomon suggests protecting your skin with SPF 30 sunscreen and covering up with long sleeves, hats. 

Taking Hot Showers

When your skin gets a little too toasted, you may notice that it tends to feel dry as it heals. Even if you're not in physical pain, taking hot showers can strip your skin of essential oils, which can dry it out even further and make it more sensitive, explains Dr. Solomon.

 "This may lead to blistering and possibly prolong the healing process." On top of that, hot water isn't going to feel great, even on a mild sunburn that didn't feel too bad to begin with. While cold showers typically feel uncomfortable, sticking to lukewarm or cool showers when you're burned will ease discomfort. The temperature should be no warmer than what you would expect from a heated pool, which is around 84 degrees. 

Wearing Tight Clothing

Wearing tight clothing over sunburnt skin is not advised, because inflammation is setting in. "Your body is trying to respond to the trauma by increasing blood flow to the area to help with healing. This results in redness, warmth, and inflammation to the area," says Dr. Solomon.  Wearing tight clothes could amplify the response, which could lead to more intense swelling and blisters. Alternatively, you can avoid sunburns altogether and use the best sunscreen for your skin type.

Don't Use Scented Aloe

Aloe has anti-inflammatory properties and is suitable for your skin after you get a sunburn. However, using a scented aloe can irritate the skin even more. Dr. Solomon suggests using a fragrance-free aloe or using aloe directly from an aloe plant. However, the most beneficial treatment of all is to avoid sunburn in the first place.

Don't Cover that Burn With Makeup

Even though your sunburn might look bad, avoid covering it up with makeup. "The only way the burn will heal is if you let your skin breathe," says Dr. Solomon. "Introducing various makeups through dirty sponges or brushes will only increase your risk for infection or allergic reaction, which will ultimately make it all worse."

Don't Pop Your Blisters

Similar to not peeling your skin, you should never pop blisters. "That extra bubble of skin serves a fundamental purpose in protecting the wound," says Dr. Solomon. "If a blister hurts severely, apply a cream-based unscented aloe vera."

Not Drinking Enough Water

Sunburns dehydrate you from the inside out, so you really should be drinking 8 to 10 glasses of water a day to rejuvenate the skin.  

Exfoliating

While scrubbing dead skin off your body helps to you then the skin, it's one of the worst things you can do on a sunburn. When your skin is burnt from the sun, exfoliating only exposes the damaged layer of skin, even more, causing pain and further irritation, explains Dr. Solomon. Instead, use a gentle moisturizer or mask to treat damaged skin.

Don't Use Coconut Oil or Butter

You may have heard before that lathering butter or coconut oil will soothe your burn, but it's a myth. The skin is hot and needs to cool down, applying a fat-based product onto your skin will not only clog the pores and stop the healing process, but it might also aggravate inflammation. "Coconut oil and butter are great for moisturizing the skin in other instances," says. Dr. Solomon, "but when it comes to a burn, you should wait until the skin cools to use it."

Read the latest issue of Athleisure Mag. 

HOW TO SURVIVE AND THRIVE DURING THE SUMMER AS A SINGLE PERSON

Summer can be one of the toughest times to be single.  There’s nothing worse than looking at Instagram or Facebook and seeing your married/couple friends off on vacation in the South of France or spending the weekend at a BBQ in the Hamptons while you stare longingly at your dog in your cramped apartment wishing your fire escape could morph into the Caribbean Sea or a gondola in Venice. If you haven’t met Mr. or Ms. Right by Memorial Day Weekend how can you salvage your summer? Dr. Sanam Hafeez is an NYC Neuropsychologist who also happens to be a single mom of two boys. This is no trivial matter. Loneliness can literally be a killer! It can lead to depression, substance abuse, suicidal thoughts, and other destructive behaviors. Here she shares some ideas to socialize without a significant other during the dog days of summer. 

Take A Daycation

There is something called www.resortpass.com. While this is not yet available in every city, it does allow people to book day passes at luxury hotels and use their beach, pool, spa, and amenity facilities in some cases for as little as $25.00 per day!  Hotels such as Kimpton, W, Westin, Hyatt, Ritz Carlton, St. Regis and many others offer this. Not only does soaking up Vitamin D makes us feel good, who knows, your lounge mate could turn into an evening date!

Try a Meet Up

Meetup is about connecting people with something in common. From activities you love and hobbies you want to try, to ways you identify yourself and who you want to be, a Meetup group is a community. A community of people who come together because they care about the same thing. Mountain climbers, first-time parents, aspiring kite surfers, chefs, coders… you name it, there’s a good chance there’s a Meetup group for it.  You can join online or through the app and find a Meet Up group that fits your exact interest.

Don’t Let Being Single Ground You or De-Rail Your Travel

Let’s face it, unless you are an extraordinarily confident and independent person, it can be unsettling to travel solo to a foreign country and eat meals alone and wander around with nobody to converse with. This need not be the case! There are many travel groups that build their business around single travelers who are more mature than Club Med. Once such company is https://www.singlestravelintl.com. Their vacations run the gamut from weekends, cruises, adventure travel, and international travel. And they are just one of many companies who do this.

For the Single Person in Recovery From Drugs or Alcohol

Very often, “Singles Vacations” can mean party time and this can be challenging for those in recovery.  There are hundreds of thousands of people who fall into this category, and that’s why sober vacations exist. https://sobervacations.com is one company that has been around since 1987, however numerous others exist.

Summer Camp for Adults

If you were lucky enough to go to summer camp as a kid, doesn’t that bring back great memories of camp fires and roasting smores? You can recreate that experience in a co-ed environment! Adult summer camps are a “thing” and they are popping up all over the country. www.campbonfire.com is an example where the activities are so varied and sundry from rock climbing, pool parties, Thai massage, kickball, survival skills, or doing nothing at all!

Volunteer

What do you like? Pets? Art? Kids? Try any place where they can be found, like a shelter, museum or hospital. It really gives you a boost to give unconditionally.

Find an Extra Job Doing Something You Really Enjoy

Only do so if it won’t add unwanted stress to your life.  Look up freelance opportunities in your area doing what you're skilled at. The extra income will make you feel better and give you more cash to spoil yourself.

Swap Your Home/Apt With a Friend Temporarily

It beats the cost of a hotel and can certainly get you out of a rut and in front of new people! Perhaps, you’re a woman living in New York and are not feeling it with the men in the big apple. Maybe you have a friend in LA  you can swap homes with to see how you vibe with the pace and the people on the west coast. It gives you a chance to feel things out without making a long-term commitment.

“The bottom line,” says Dr. Hafeez, “is that with some well thought out planning, you need not be single and lonely during the summer months. You can fill your time with people, sun, fun, adventures, new cultures, and in the process of doing so, you just might find “the one.”

Read the latest issue of Athleisure Mag.

DON'T LET YOUR FEAR OF FLYING GROUND YOU THIS SUMMER

More Americans will travel the skies this summer than ever before, an aviation trade group said in a recent study. Airlines for America said it expects nearly 260 million travelers will fly U.S. airlines this summer. Even with those statistics, as many as 25% of all Americans suffer some nervousness about flying and remain grounded due to fear. The most extreme suffers have a condition called Aviaphobia, where the mere thought of air travel causes them to shudder. How can people break this cycle and see the skies as “friendly?” We turned to NYC Neuropsychologist Dr. Sanam Hafeez, who discusses what people can do to prepare themselves to fly as well as during flight to prevent anxiety/panic.

How to Ease Your Fears Before Your Book a Ticket

Develop some knowledge of flying - Read a book called, “Ask the Pilot: Everything You Need to Know about Air Travel.” By Patrick Smith. People are afraid when they don’t’ understand what is happening to the plane and why. What do certain noises mean? Why does the wings flap in flight? Can turbulence cause the plane to crash?  What's wind shear - and can it really rip the wings off a plane? How does a plane get off the ground? Why does the plane sometimes bump, jig, and turn at a high angle during climb out? Flying is statistically the safest form of transportation. It is far more mysterious to most than driving a car. By educating yourself through a consumer-friendly book written by a pilot, this will help to ease your fear and take some of your power back.

Cognitive Behavioral Therapy - This is a form of therapy, also known as (CBT) If you change your thoughts, you can change your response and behavior. Addressing general anxiety can reduce the intensity during triggering moments, like being on a plane. The therapist may suggest exposure therapy, where your first assignment is to drive to the airport and walk into the terminal. The second assignment might be to take the shortest flight possible from your home with a trusted friend or loved one. The third time might involve a longer flight alone until the fear is de-escalated and flying begins to feel “normal.” This type of “practice” is known as exposure therapy.

Attend a Fear of Flying Clinic - There are online courses such as  http://www.fearofflyinghelp.com/lessons-intro.html There are also more tactile in-person groups such as www.fofc.com  Fear of Flying Clinic has provided intensive therapy to familiarize anxious travelers with the airborne experience. Founded in 1976 and based at San Francisco International Airport, Fear of Flying Clinic includes 24 hours of instruction spread over two weekends. It involves a licensed behavioral therapist to teach coping mechanisms, as well as lectures from airline pilots, flight attendants, mechanics, and air traffic controllers. Participants also familiarize themselves with the cockpit, control tower, and maintenance facility.

Hypnotherapy - Like any phobia, a fear of flying is rooted in your subconscious. You may have had a traumatic experience, watched a plane crash or saw a movie that disturbed you.  Whatever the cause, your mind is trying to protect you. It thinks that flying is dangerous. Thus, fear is created to warn you away from flying. To conquer your fear, you must address it. Hypnosis finds out what triggers that fear in your subconscious. Over time, a hypnotist helps to reprogram the mind so that you are no longer afraid. Your mind relearns positive truths about flying. As a result, you can escape from your long-held fear.

Monitor Your Media Intake

This may seem like a no-brainer, but it’s worth mentioning: Avoid airplane disaster movies, news coverage of plane crashes, or other scary media images. Remember that the vast majority of flights arrive safely, but only the problem flights make the news. Don’t let that skew your impressions of flying. 

How to Avoid Anxiety and Panic When Are Airborne

Talk to the Senior Flight Attendant Before you Board - Ask to board early by telling the gate attendant that you suffer from fear of flying and wish to talk to the flight attendant in the pre-boarding phase. They are accustomed to dealing with nervous fliers. Explain your fears to him/her. Perhaps it is take off that concerns you the most, or maybe it turbulence or landing. Tell them your seat number and ask if they could come and check on you during the inflight times that are most concerning to you. If you are traveling alone and your seatmate seems friendly, perhaps you could ask them to engage you in conversation during take-off to keep your mind off things during this phase of the flight. Strangers can be surprisingly nice inflight.

Bring an Inflight “Tool Kit” Distraction is key to staying out of fear/panic. In your carry- on, pack crossword puzzles, coloring books, download books or movies that are “light.” Do not watch or read anything that includes topics of murder, terrorists, plane crashes, fires, death, or anything that can trigger fear. Anything you are reading or listening to, or watching should conjure pleasant thoughts.

Brain games are great because they keep your mind occupied, and that is the goal. The last thing you want is to be clutching your seat handles waiting for every little air pocket.  While you are at it, skip the inflight coffee or Diet Coke. The last thing you need is caffeine to make you jittery.

Progressive Muscle Relaxation- In progressive muscle relaxation, you tense a group of muscles as you breathe in, and you relax them as you breathe out. You work on your muscle groups in a specific order. When your body is physically relaxed, you cannot feel anxious. Practicing progressive muscle relaxation for a few weeks will help you get better at this skill, and in time, you will be able to use this method to relieve stress. You can use an audio recording to help you focus on each muscle group, or you can learn the order of muscle groups and do the exercises from memory. Choose a place where you won't be interrupted and where you can lie down on your back and stretch out comfortably, such as a carpeted floor. Breathe in, and tense the first muscle group (hard but not to the point of pain or cramping) for 4 to 10 seconds. 

Benzodiazepines- If your fear is really intense and you have discussed this with your psychiatrist, they might feel it appropriate to prescribe you a low dose of a benzodiazepines such as Klonopin or Ativan which work very quickly to calm intense anxiety or panic. These medications are habit forming, so it is best to use them only in extreme situations of panic when you are faced with a phobic situation. Remember not to mix them with alcohol. Sometimes just knowing they are there as a "rescue" can make the phobic person feel better.

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CATCHING UP WITH ENTREPRENEUR & MENTAL HEALTH ADVOCATE, KOURTNEY REPPERT

We took a moment to chat with model, entrepreneur and mental health advocate, Kourtney Reppert. We wanted to catch up on what she has been up to and how she stays fit.

ATHLEISURE MAG: Tell us about your background and how you got into modeling?

KOURTNEY REPPERT: I was destined to be in the spotlight some way or some how. My three older sisters used to dress me and play beauty parlor w/ hair and makeup. After I was “Barbie’d up,” they’d give me a hairbrush to sing into like a microphone and I’d perform full fledge concerts for my family. Though I lived for the glam squad fun and art of performance, my true love was playing sports and being outdoors. In school I was voted “The Next Miss America” and was eventually scouted on college campus from a modeling/acting agency. This is where my calling just took off. I began sitting for various photo shoots and fell into modeling naturally. Since then, I never looked back. Gaining initial recognition for my looks and talent, it was exciting to combined athleticism and modeling together and show the world true girl power. In fact, I was named Philly’s Hottest Blonde and Sports babe! Funny right? I make a conscious effort to sustain a healthy lifestyle and career balance now since becoming the greatest role of my life…mom:) Every day I empower my son, even though a young age still, to work hard, never stop believing in himself and what he can do, and to never stop doing what you love. I believe dreams really do come true!

AM: When did you realize that due to your model portfolio that you wanted to be involved in Tropic Beauty?

KR: Tropic Beauty is all about being the best version of yourself through physical appearance with the synergetic intentions of your heart. Tropic beauty is so important to me because it’s a great way to connect so many like minded women, who are able to create a platform and build a name for themselves. I see a lot of young, beautiful women and it’s a great way for me to connect, teach and mentor what I’ve learned and how I’ve been able to brand myself through social media. 

AM: When did Tropic Beauty launch and what is the goal of this business?

KR: The Tropic Beauty competition launched eight years ago. It’s creator was working with Hawaiian Tropic up until the company was sold. This experience inspired her to create her own brand, being Topic Beauty.  I loved my position so much there as the director and social media mentor for these women! The owner and I have stayed in touch over the years and in fact, I even competed back in 2010. Amy watched what I’ve done for myself and my brand and wanted to bring that on for her own Tropic Beauty competition, too.  It’s a true honor to be able to work with likeminded women, especially those with a clear vision for their future and self-branding dreams.

AM: What is the Kourtney Reppert Foundation and your reason behind creating it?

KR: My foundation is probably the biggest, if not most important thing in my career. I’ve been through a lot in my life and those experiences have helped make my voice stand up for others, provide hope and share a platform that embraces a journey carrying facets similar to so many. It allows my story to help coach others and encourage them to find the strength from within. My low points in life have counted more than most will have to experience in their lifetime.

I look at my foundation as a way to bring real changes to how society works, help so many women and children in need, and bring awareness to environmental issues as well. A lot of times people are afraid to ask hardworking people for help and even amongst their own peers. My goal is to raise a lot of money, just so I can give it all away…literally. I want to make big changes to this world, make it a better place for my son, and to be able to show him what he’s helped me achieve by giving me the gift of MOM. My foundation, inspired by son, is truly my biggest passion and the fuel behind everything I do.

AM: What are your goals for KRF as we begin the back half of the year?

KR: To really put it front and center, when my clothing line launches — my Kourtney Reppert Foundation will launch simultaneously. A portion of proceeds from my clothing line will go into my nonprofit, as everything I do and pour my heart into is connected. 

AM: As an entrepreneur, are there other businesses that you can share that you will launch this year?

 KR: You’ll just have to wait and see! Stay tuned….

AM: As someone who is in great shape, what are 3 workouts that you swear by especially as many are finalizing their summer bodies?

KR:  Well, I swear by my trainer, Mack Fit and his APP! When I can’t physically train with him, I use the APP. The convenience of technology on the go helps guide me to do whatever workout I should do. Hiking and swimming are my big loves! Overall, I just really love being healthy and making good diet choices is just as important as exercise. Your body, mind and spirit shows what you eat.

Read the latest issue of Athleisure Mag.

THE UNDEFEATED WITH LAILA ALI

We sat down with Laila Ali, who continued Muhammad Ali, her father’s legacy in the sport, as well as trailblazing outside of it. As a professional boxer who went undefeated in her career, she held the WBC, WIBA, IWBF and IBA female super middleweight titles and the IWBF light heavyweight title. She is a TV personality and host of OWN’s Home Made Simple, participating in Dancing with the Stars, Food Network’s Chopped as well as Celebrity Apprentice. In our interview, we took time to talk with her about the importance of fitness, nutrition and how we can focus on spring cleaning this time of year.

ATHLEISURE MAG: Can you tell us the moment when you realized that you wanted to be a boxer and eventually parlaying that into TV hosting, nutrition and wellness?

LAILA ALI: So I first saw women’s boxing on television when I was about 17 years old and that was when I first had the idea and desire to become a professional boxer myself. So it wasn’t right away that I took the leap because I was at school full time and I had a business at the time and it took me about a year to start training and once I did, that was it – end of story. Of course I ended with 24-0, 21 KOs and 4 world titles.

So boxing was my first love and I focused so much time and energy on it for about 9 years and then I decided I wanted to retire and to start a family, then I started to think about what I wanted to do next. Right around that time, Dancing With the Stars called and I decided to do the show as it was a great platform for me to show other sides of myself. From there, I just went onto TV hosting and different opportunities. During that 5 year period I began to think about what I was passionate about, what I wanted to do next, and that was really when I came to the conclusion that I really wanted to be able to help other people live their best life. I wanted to help them make healthy lifestyle choices and then I started doing shows such as Home Made Simple which I host, now which comes on OWN every Saturday. I’m able to work with families, make their living spaces amazing, also cook healthy recipes with them out of my cookbook Food For Life and now we’re launching our own product line which is simple plantbased cleaning products. They are available at select Walmart stores and Walmart.com.

So, things have really come full circle, but it was all about really encouraging people to make healthy lifestyle choices and live their best life.

AM: Can you tell us a little more about Home Made Simple’s product extension of cleaning products and why you enjoy using them?

LA: So we have hand soap, we have dish soap, we’ve got laundry detergent, fabric softener, multipurpose spray. It comes in lemon, lavender and rosemary. All of these products are not only safe and affordable, but they are effective and that is the most important thing. I’m all about using products that are good for my family, the environment and Home Made Simple’s products are amazing in that they actually work as well.

AM: We know that you have a number of tips about cleaning your home – especially in a way that keeps it simple, can you share 3 with us?

LA: Now is the time that everyone is thinking about spring cleaning right? We are in my household as well! Some of the things that I like to do is to get my kids involved and what I do is give them a series of chores on a chart. When they have done everything that they need to do, then I reward them. Whatever they are asking me for, I tell them that they can get it once they have gotten all of their stars on their chart. One of the other things that works out really well for me is not to wait for things to pile up. I like to take 10-15 minutes out of everyday to put things in their place. Another tip I have is that whenever you have things that you want to give away or get rid of, clothes that don’t fit anymore – put them in a big bin. I leave mine in the garage and remove them quarterly as it keeps clutter down. Every time you buy things – when you bring something into the household, you take something else out. We all have things in our kitchens and other rooms of the house that can be placed in a bin. I think that when you do that, you’re encouraged to donate items and I think that it’s really good to be able to help those in need or to be able to repurpose those items. That’s how it keeps everything nice and organized. Of course, it's all about using products that you love and that work and Home Made Simple really makes that easy to do with their new plant-based cleaning products.

AM: With it being the Spring and people needing ways to spruce up food options when it comes to supporting their workout, what smoothies and power foods should we think about incorporating into our day to day?

LA: I think it’s very important to be consistent first of all and make sure that you are getting enough rest so that you can do your best workout. Staying hydrated is key! A lot of people don’t realize how important it is to drink water as it enhances your performance, effects the way that you think and it’s really important to do. I like to have a protein shake after I workout. I don’t want to eat and put my body through having to digest food which is more work. I like to have a protein shake and just kind of get everything in and then eat a couple of hours after which is what my routine is.

AM: As someone who I’m sure travels a lot, what are 3 skincare products that you swear by that you enjoy using in your routine?

LA: I don’t think that it’s so much products or about a routine. I make sure that I clean my skin really well every night. I wash my face and I use a good moisturizer before I go to bed. In the morning I like to clean my face in the shower after my pores have opened up with the hot steam and then I will clean my face. I like to use my Clarisonic because it really gets into those pores really well. So those are tips that I have. Water and sweating are actually amazing for your skin. Sweating out toxins and that comes from working out and drinking water. Beauty comes from within.

AM: We’re all about #Tribegoals and the power of tribes which are the source of inspiration. Who are 3 people that you are inspired by?

LA: Well I definitely have a tribe of people that are around me. I think that every successful person does. It takes a team and nobody is doing it by themselves. My husband is part of my tribe and is my best friend, my confidant. One of my best girlfriends is like my person my go to who will keep it real with me and be honest. I don’t want to have yes people around me. Of course I would also include my business associates as well.

IG @TheRealLailaAli

Read the May Issue of Athleisure Mag and see The Undefeated with Laila Ali in mag.

You can hear Laila Ali's interview now on our show, #TRIBEGOALS which is a part of Athleisure Studio, our multimedia podcast network! Make sure to subscribe to find out when the episode drops. You can hear it on Spotify, Apple Podcasts, Google Podcasts and wherever you enjoy listening to your favorite podcast.

SOMETHING YOU SHOULD KNOW WITH THE LAURUS PROJECT

Women's Health Awareness month takes place in May. We took some time to chat with CEO and Founder, Teresa Lawsky of The Laurus Project which focuses on funding research projects that assist in prevention as well as curing breast cancer. We delved into finding out about a number of projects and goals of this group, looking at the importance of understanding their focus on action as opposed to merely having an awareness of breast cancer, as well as creating a community of Thrivers that continue to share their empowering and uplifting message.

ATHLEISURE MAG: Prior to launching the Laurus Project, tell us about your background.

TERESA LAWSKY: I served as a nurse clinician specializing in breast cancer for about 18 years. I practiced at major institutions in NYC and leading hospitals in Southern California. During that period of time, I really got an up close experience to the human condition that occurs when women and some men are diagnosed with breast cancer.

AM: Due to your experience, what led you to creating the Laurus Project and tell us about what the aims are for the organization.

TL: I was in my office and I said to my assistant, “how many more women have to walk through this door before we do something about it?” Incidents of breast cancer remain high in the US with about 1 in 8 women diagnosed in their lifetime and although we are doing a lot of work as it related to awareness, I really felt that there was a gap as it relates to prevention. So one of the goals that we have at the Laurus Project is to help prevent the onset of disease in women, new diagnosis and then preventing recurrences in women that have had past diagnoses.

So this is a lifelong challenge for women to stay cancer free and that is something that we want to help with.

AM: When did you launch this and what is your role as a CEO and a Founder?

TL: It was founded in 2015 and we launched in 2016. I really am very involved in the strategy and making sure that our programs and grants really fulfill our mission and provide action for those affected by the disease. That’s something that I feel very strongly about. I work very closely with researchers that we support. It’s a day to day thing and I stay very tight and close with it. I have my hand in a lot of what we are doing.

AM: What are some of the human trials and research that you support?

TL: In order to advance cutting edge therapy and new therapy treatment to people who desperately and frankly need it, human trials are necessary for FDA approval. To expedite it from the lab to a human trial and then to a health care setting, this is required. So there are sometimes for various reasons a gap in funding of research in human trials. So that is what we are looking to fill. That’s a way for us to expedite it into the hands of people who need it. That’s part of the reason that we are so involved on that side.

AM: So what research are you working on that you can share with us?

TL: One of the trials that we are participating on for funding that I am really excited about is diet related. It is a fasting mimicking diet based on the research of Dr. Valter Longo. It’s a trial that is looking at reducing or preventing breast cancer in women that are deemed high risk. This is an ongoing clinical trial and we are participating in funding that. I think that in a couple of years, we will even have some data come out of that that should be pretty exciting! That is something that we are working on that we are really excited about.

AM: What is the process for a researcher to present a project to you and how does The Laurus Project go about deciding what is of interest for them to fund?

TL: We really have our finger on the pulse in terms of what is going on in the medical community. We work hand in hand with leading institutions in that space. A lot of it crosses over into longevity as it relates to prevention and some in other areas. Again, we work hand in hand with leading institutions who have researchers that are doing cutting edge work. We identify the gap and make sure it is aligned and we have an amazing medical advisory board and then we make a decision about what we want to fund in order to get it in the hands of women who need it.

AM: One of the things on the website that we were looking at was Integrative Therapy and how does that work in terms of while they are getting their treatment as well as post treatment?

TL: Integrative Therapy is kind of the healing approach that takes into account every aspect of a person’s health. So that is mind, body, emotional and social. All of those things that impact a person and it really pairs with standard of care therapy in order to advance a better solution or state for that person.

So an example would be the use of a mindfulness or meditation as it relates to stress and even possible inflammation. Also the use of acupuncture as it relates to side effects of treatment. Many women who get diagnosed, suffer from Post Traumatic Stress disorder. There are different things that we can utilize in order to support them and help them with those side effects. It’s really taking into account the whole person and raising the standard of care so that we’re looking at all of that. It really impacts a person’s health overall. So even when we look at our mission and our goal in prevention and in risk reduction, prevention of recurrence in survivors. We really want to elevate that standard in our point of view.

AM: Many people wonder why when we talk about Breast Cancer, that we talk about prevention and remission. Why isn’t there a cure for this disease with all of the technology that we have at our disposal?

TL: I think that with the focus on treatment, that that’s something that’s very important and there has been a lot of energy and funding and looking at that. What’s happened is that there has been kind of a gap and that’s why we exist for the recovery period. When you look at a woman that has been diagnosed with breast cancer and has gone through treatment in terms of their experience, often their anxiety level and all of these things that relate to health escalates when treatment ends. So at The Laurus Project, we really understand that healing continues after breast cancer treatment ends. In some cases, women are on maintenance medication that causes other side effects that they really need assistance with, in order to remain on the medication. We want to help increase compliance so that they can reap the benefits of the medications that are available to them.

As a health care professional in the field, I really identify gaps and your question is right on and it’s exactly why we are here. There are Survivorship Programs that exist in larger cancer centers and hospitals – but not all geographic areas have them. Certainly there are a lot of women that feel that returning to the facility where they received treatment – that can trigger a lot of feelings and emotions. We really want to help women move past that into Thrivership and into wellness. Because nothing changes if nothing changes. Our goal is to really help them by supporting programs that are good and offering them solutions. We recently launched a new program at Laurus which will help women in areas where that is not available.

AM: Tell us more about Thrive Tribe which is a part of the The Laurus Project.

TL: The Laurus Project’s Thrive Tribes is really a community of women who come together and it's something that we launched to take care of their help and we are helping them in doing that. These tribes exist in communities and they’re led by either a breast cancer Thriver, health care professional or a high risk woman and they are the connection to their community and women in their community to access our education and programs and resources. So we provide education as it relates to risk reduction that’s evidence based, up to date science, and suggest and activity that women engage with once a month.

As an example if we just go back to mindfulness and meditation, we’ll provide monthly email/digital information related to what science really says about mindfulness and meditation. It focuses on why they may benefit and partner that with a scheduled guided meditation. Women are receiving information and we’re weeding through all the stuff that is out there by providing them with solid evidence based education that is specific to their disease. This is health promoting and then giving them access as a way to take action. They’re coming together as a community and really being in power to take control of their health – rather than getting home and finishing their treatment and getting three recommendations and heading to the internet trying to weed through and see what they can do. We want to help them do that in a safe and inspiring environment.

AM: We know that a number of Breast Cancer organizations use the term awareness and pink for the cause. What was the decision behind using the color orange and the term action?

TL: At Laurus, we’re really about Breast Cancer Action. I think that it’s important for women to know and understand that there are things that women can do to be in control of their health. It’s a matter of driving that message and it’s something that they can engage with. And by the way, there are win wins with that. So sometimes, even the idea of Breast Cancer Awareness makes an individual feel like there is really nothing that they can do. They know the problem is there, that it happened – but what can they do about it and that’s what we’re about. That’s why we work with leading institutions and researchers and why we fund and support programs as well as development programs to help women do that. This way they can live their best life and take that action.

That’s in fact why we are orange and not pink. That really resembles the movement from awareness to action. It’s a very hopeful movement that incorporates wellness and women are very excited about it. I see the reaction that women have when they engage with us. It’s very empowering and it’s really a new hope. One of the women who is leading a tribe in Laguna Beach, she stated crying and said, “this is what I have been looking for.” So I think that we really are filling a gap and that we are filling a need. I’m really excited about it and I’m excited about brands and supporters and people like you that are interested in what we are doing because it’s a healing message that’s hopeful. On that front I will say that I like Breast Cancer Action. Awareness is great, but lets take it to the next level.

AM: We like the use of the word action! A number of organizations have funds that go towards raising money for various treatments and research for Breast Cancer. Do you have and brands or products where a portion of the proceeds go to this cause?

TL: We do partner with brands and have partnered with those that are mission aligned in different ways. We have an exciting event coming up with Alice & Olivia. That is going to be a really fun event and it’s a very empowering brand. We love that side of it as it’s uplifting and fashion forward. We also partner with other wellness brands, families and companies that believe in what we are doing.

AM: How does one go about creating their own Thrive Tribe community?

TL: Thank you for asking that! They can visit our website at The Laurus Project.com, click on Thrive Tribe and take this beautiful empowering pledge and commitment to selfcare. If they don’t see their city or state, they can scroll down to become a leader which we really want to encourage women to do. That is then reviewed and we can launch them in their community. We’re hoping to launch Thrive Tribes in communities all across the US and we’re really excited about it. I think that it puts information directly into their hands and partners it with action. Of course, this is education and we always advise women to take it to their medical team and make sure that it’s right for them. It’s evidence based and taking them to wellness and Thrivership.

AM: We love hearing about this community. With us coming up on the back half of the year, are there goals that the Laurus Project has in terms of a goal perspective? What events or special projects should we keep an eye out for that the Laurus Project has going on?

TL: We have a really fun annual event that is a Dance to Thrive party that is held each year in October. We started it last year in NYC and we held it at 1Oak and had an amazing turnout. It’s an uplifting let go event and a lot of fun. It’s something that you should keep an eye out for. As far as projects that we are working on, there are a number of projects that we are doing in conjunction with other nonprofits in order to advance solutions at a larger scale as it relates to integrative therapy which is also really exciting.

IG @TheLaurusProject

Read the May Issue of Athleisure Mag and see Something You Should Know with the Laurus Project in mag.

S1. E11. | #TRIBEGOALS WITH 4 X NBA CHAMPION JOHN SALLEY

On today’s episode of #TRIBEGOALS we talk with John Salley, who had a phenomenal NBA career with 4 Championship rings on 3 separate teams. Post his NBA career, he has been a host of FOX Sports’ Best Damn Sports Show Period, a host on a number of shows such as VH1’s Basketball Wives and Basketball Wives LA, as well as a number of other hosting and TV appearances. In addition, he is known for his philanthropy, activism and his investments within health and wellness. With his focus on veganism as well as the cannabis sector, he has a truly diversified portfolio. I talk with John Salley about his career, his legacy in the game and his transition into his current projects.  

Catch up on your favorite podcast shows at Athleisure Studio.

TACKLING STRESS WITH DR. HEIDI HANNA

May is a busy month and is known as Mental Health Awareness month. Earlier this month, we had lunch with Dr. Heidi Hanna to talk about stress and how one navigates the positive elements as well as how it can be a negative! More importantly, she shares more information on stress and what happens to our bodies as well as her work in the space. She also talks about the importance of the beach as it pertains to alleviating stress. In a world that continues to move quickly, these are great things to note as we go about our day to day.

ATHLEISURE MAG: Can you tell us about your background and how you came to focus on stress and how one can manage it?

DR. HEIDI HANNA: So the first thing I'll tell you about my background is that I grew up with an anxiety disorder that started when I was about 12 years old and it caused me to have headaches and stomach aches, and then actually led to me fainting and losing consciousness. For about 40 years I didn't understand what was going on and I tried various coping mechanisms that weren't super healthy for me, before finally realizing through my own research and interviewing experts that I have a condition called Vaso – Vasovagal Syncope. This is what happens when our heart rhythms and our blood pressure actually can't get enough blood flow and oxygen to the brain and we get that kind of dizzy feeling like if we stand up too fast or if we have low blood pressure or low blood sugar. A lot of people can feel this dizziness and sometimes even lose consciousness temporarily. When we have those episodes on an ongoing basis, it turns out that my anxiety or panic attacks would trigger this. I already have low blood pressure regularly, but this would cause my blood pressure to drop even more quickly and cause me to lose consciousness.

So because of those personal challenges, I think it forced me to really take a look at how stress was impacting me and the difference between stress, which is just the gap between demand and capacity, and the energy and information that the brain and the nervous system provide to help us overcome that gap. The difference between that kind of stress reaction that leads to a stress response versus things ongoing like anxiety and even depression and other things that can result from that. So I ended up actually studying integrative methodologies. I have a background in psychology, nutrition, exercise and physiology, and then started exploring more as an integrative neuroscientist really looking at the connection between stress and the brain and the nervous system, and how that affects the body. And that's what's led me to the work that I'm doing now.

AM: What organizations do you work with where you assist those in being aware of these issues?

DR. HH: I've written seven different books all related to stress and how it can hijack our brain and our body. And I'm really trying to focus mostly now on providing people with simple strategies that they can implement into their routine to circuit break stress or to recharge their own energy so that they have the capacity they need to deal with the challenges in their life. I've worked at a lot of different organizations and I have most of them listed on my bio which I will attach for you right now. REEF is one of the partners that I'm working with to really get the message out to people about the negative impact of chronic stress, as well as some of those simple strategies we can use to really change it in an impactful way. I also work with a lot of corporate groups where I teach practitioners how to implement stress mastery solutions into their practice so whether they're in health care or they're coaching individuals or running full blown organizational development programs. I would say my real passion is helping companies implement this because there's already a lot of systems in place that can help us with things like accountability and sustainable habit change. I really want to help companies learn how to implement energy management and isolation more strategically.

PHOTO CREDIT | UnSplash

AM: In speaking with you at lunch, you were saying that there are those that are more sensitive and absorbing various things which can also lend itself to stress. Can you share more about that?

DR. HH: I did mention stress sensitivity and there is about 15 to 20 percent of the population who have a genetic predisposition for sensitivity and there has been a bunch of research on the topic. One is the work of Dr. Elaine Aaron in the highly sensitive person trait and she's done a lot of great work that shows that these highly sensitive individuals have a heightened sensory sensitivity so they tend to react more to bright lights, loud noises, even smells or physical sensations that are processed more deeply into the brain stem than they are for the other 80 percent of the population. There's also research looking at something called Vantage plasticity which is a more positive way of thinking about the senses’ sensitivity, which basically means that people who have a higher sensitive nervous system react more to potential threats in their environment but also react more strongly to positive experiences so they may have higher levels of joy when something good happens, but they also may experience a lot more stress when something negative happens.

I'm also doing a lot of ongoing research to help educate the minority of people struggling with sensitivity. This also happens to be most people who are highly creative like actors and singers. I would say even a lot of athletes that really rely on intuition have what may seem like this heightened sensitivity and are able to anticipate patterns in their environment and this can make them really great high peak performers, but can also cause them to burn out or break down faster than those who are more resilient.

AM: Are there varying categories of stress?

DR. HH: There are varying categories of stress, but I think one of the challenges with this is that we tend to create a point system for things in life that would cause someone stress. So we could calculate in a life stress survey what's happening in your life right now and what the stress load that puts on your system. This is how it's typically been done in the past, but I think what's really missing from this calculation is the stress sensitivity and the perception that one brings to those experiences. Someone who is highly sensitive may have a greater stress load with less stressful circumstances in their life than somebody who has more genetic resilience that their nervous system isn't affected as much by the stimulation around them. And so the stress 360 assessment that I've developed is to really look at what are the lifestyle patterns that are happening in your life right now. Things like how you eat, how you move, how you sleep, your social connections and even how much humor and play you experience throughout your life. I like to look at that as a way to determine your capacity. And then looking at your stress perception or what I call your “stress lens” to see how much sensitivity you have to those circumstances. The third component of the stress 360 assessment is looking at your unique stress signature that tells you how much stress you're experiencing. Most of us have signs that we experience right away like maybe a headache or muscle tension and we know that we're starting to have too much stress. But over time these can lead to stress symptoms that are more long term, like weight gain or weight loss, not sleeping enough or sleeping too much. These could be emotional imbalances like feeling anxious or even feeling depressed. And so our goal in all of this is to help people assess, appreciate and adjust what's happening in their stress experience by looking at those small lifestyle factors that they can really impact vs. looking at what feels overwhelming.

AM: Are there beneficial components to stress that can actually assist us in our activities?

DR: HH: There are a lot of beneficial components to stress that actually help us. So one of the things I'd like people to understand is the difference between acute and chronic stress. Acute stress is short term in nature. It provides us primarily with adrenaline, which is an energy enhancing stress hormone that has a short lifespan in the brain and the body to help us bridge that gap between demand and capacity. So when we're producing this short term stress reaction of fight or flight we have a limited amount of time to either take care of the situation or avoid it and depending on whether or not we really believe that the problem is taken care of, we may or may not then go to a chronic stress reaction. The chronic, every day, ongoing stress reaction is the one that is most toxic to our system. It’s fueled primarily by cortisol and other inflammatory hormones in our body and our brain. These are the ones that really rewire and change the way that the brain and the nervous system operate by decreasing access to the prefrontal cortex where our brain does its best work. The goal with this is to really notice when we have that short term, more enhancing stress that can help us to have better energy and insight, but then taking some sort of action to move us forward in a positive way. That’s better than pushing stress down or pushing it away. That's where it really becomes dangerous to our system.

PHOTO CREDIT | UnSplash

AM: What are the indicators that one may note that stress is taking place?

DR. HH: In terms of some of the indicators that stress is taking place, I think it's different for everyone and I really encourage people to get as clear as possible as they can on what their primary signs of stress are. Those quick things like maybe a mild headache or tension in their jaw, back and shoulders. It could even be feelings of anxiety or nervousness in the body, or even something more sluggish like chronic fatigue or digestive problems - anything that gives us the sense that something's just not quite right is actually usually a good indication that we have more demand in our system than capacity. Those are the things that lead to stress over time and cause burnout, breakdown and long term emotional changes.

AM: Many people joke about being stressed, but can stress be critical in the long run when not effectively dealt with?

DR. HH: A lot of people tend to joke about being stressed. I think this is one of the ways that we bond with each other. Stress actually gives us connection and validation. We feel like people who have more stress are more important and have more going on. But most people don't really understand that this every day, nagging stress is literally reprogramming the way their nervous system reacts to the world around us. In contributes to how the brain perceives the world around us in a way that can be really debilitating. We don't want to overwhelm people with that information, but to help them understand that we can learn from our stress experiences and positively reprogram how we experience the challenges of life so that they're perceived as an opportunity for growth as opposed to a threat.

AM: What is the connection with the beach and stress management?

DR. HH: When I conducted an initial survey after kicking off my partnership with REEF, I asked people where they think about when they want to relax. An overwhelming 80 percent of people said the beach, which was very high compared to the second highest of 7.5% saying the mountains or green spaces. It was great to establish that first connection of people visualizing the beach above all else when they want to relax.

It’s important to take time out from our daily grind. Everything about the human system is designed to oscillate. We’re supposed to have these stress experiences and these recharge experiences. So to me, visualizing the beach and really trying to experience the essence of what the beach provides allows us to circuit break our stress reactions and shift out of them temporarily to totally refocus our priorities and our perspective. Taking that a step further, the first level of that is listening to sounds of the ocean and visualizing being at the beach.

Taking deep breaths and just allowing the body to let go of tension. That in and of itself is a great little mini recharge experience, and research has shown that listening to sounds of the ocean waves actually puts the brain and the body into a parasympathetic or relaxation state more effectively than listening to relaxation music or other sounds of nature. So we know that it's effective just to listen to waves crashing, but then we can add elements to take it further, like actually taking off our shoes and imagining that we have our feet in the sand, or putting on REEF flip flops or sandals as if we were there. To create a sensory experience essential oils can be used or even having fan blowing on us to capture the essence of the beach. It may sound like a lot to put into place to recharge our energy, but you could literally think about this as stopping to fill up your tank of gas. It requires some time, energy and money, but if you don't fill up the tank you're not going anywhere. For me, the beach is one of the best ways to bring all of these elements together and really come to our senses by using sensory integration through a breathing visualization or meditation practice that is so simple that we could repeat it several times throughout the day to recharge really effectively.

Of course, going to the beach is going to heighten that even more because when we're at the beach we're getting exposure to natural light, fresh air and negative ions in the oxygen we're breathing in from the saltwater moving over the surface of the sand and rocks. It changes the air we breathe to have this antioxidant healing property. Plus, putting our feet in the sand to get the grounding impact of absorbing the Earth's vibrations can also be really helpful. So as much as we can layer on these essential elements of what the beach provides, and even do that when we're at work, is going to recharge our energy even more effectively.

It’s creating the sensations of the beach that is key. The beach is my happy place and for me, creating that non-conscious reminder as I'm traveling and working like using a beach blend essential oil, serves as a little nudge for the brain to pair an item with an experience. If we do that consistently over time, the brain will start to act faster in its relaxation, especially if we pair more of those sensory items together like listening to sounds of the ocean or slipping on a pair of flip flops.

PHOTO CREDIT | UnSplash

AM: Are there foods, sprays, ointments etc that can assist in reducing stress?

DR. HH: I think the goal here is to minimize overstimulation and maximize the recharge elements of what we use. For example, there's seven core foods that can be stressful to the system.

There are sensitivities or inflammatory reactions to these core foods which include gluten, soy, corn, dairy, sugar, artificial sweeteners and peanuts. It's not to say that any of these foods are bad, it's just that a lot of people have an inflammatory reaction to them. And so it's helpful to eliminate those from the diet for a short period of time and then introduce them back one at a time to really look at what might be inflammatory or stressful to you.

Similarly with sprays and ointments, there's a lot of different things that can be helpful. I think breathing in essential oils or even putting them on the skin can be really beneficial. But the primary goal is what helps each individual feel like they're being nourished, whether that be getting a massage and taking a bubble bath, playing sports or going for a run or spending time with family and friends. There's so many different elements that can help to recharge and destress depending on the individual.

AM: Does stress affect men and women differently?

DR. HH: Stress definitely affects men and women differently. The primary differerence is that while the “fight or flight” adrenaline-based reaction is more common with a male brain's stress pattern, there's something called “tend and befriend” which is more associated with a female brain pattern. This means that women typically seek support and want to nurture in times of stress, instead of leading with a more aggressive reaction.

AM: Why did you partner with REEF and what synergies exist between you and this brand?

DR. HH: When I connected with REEF, we wanted to explore the idea that being at the beach was good for your health. The brand saw that a stress epidemic was happening and wanted to see if there was a way to really educate people on the negative impact of stress and using the beach to optimize mental and emotional health. There was so much synergy because the beach has been my happy place for a long time, and I wanted to educate people by giving them fun, flexible tools that they can implement into their daily routine. Honestly, most people know what they should be doing but there there's this huge gap that exists between what we know and what we do! So when you give people a practical tool like a sandal or flip flop or an essential oil or a visualization of being at the beach, it really helps with engagement.

REEF’s whole mantra is “Beach Freely” – based on the idea that everybody fits in at the beach, and the beach lifestyle is something that we can all incorporate into our day. I think this is a great platform to help people with their mental and emotional health.

AM: Where can we find more information from you about stress, finding appropriate tools etc. to maintain this in a productive way?

DR. HH: For more information people can visit my website – https://heidihanna.com. There they can find a lot of highly customizable content – a free stress 360 survey, recharge tool kit and online course. I also have a professional training program people can enter into if they want to use it in their personal practice or even within an organization. I'm always looking for more champions to really help get this message out, because I can tell you at the core of all of our issues is this stress epidemic. And it's not about eliminating stress. It's about building consistent, effective and efficient recharge strategies into our daily lives.

IG @HeidiHannaPhD

PHOTO CREDIT | UnSplash

PHOTOS COURTESY | Alex Perez

Read the May Issue of Athleisure Mag and see Tackling Stress with Dr. Heidi Hanna.

LET'S CHECK IN ON OUR MENTAL HEALTH WITH DR. HAFEEZ

May is known as Mental Health Awareness month. We took some time to delve into how one define's mental health and what are some of the symptoms that someone may have. Dr. Sanam Hafeez shares what this involves.

ATHLEISURE MAG: When people use the term, Mental Health what does that mean?

DR. SANAM HAFEEZ: The dictionary defines it as: “A person’s condition with regard to their psychological and emotional well-being.” To give it broader strokes, the term mental health is akin to mental fitness. It means, how “stable” is a person in their head? Do they have what would be considered normal reactions to everyday disappoints or situations? Can they manage anger? Can they make and maintain relationships? Do they engage in self destructive behavior? Are they violent? Do they abuse drugs or alcohol? Do they have post-traumatic stress or obsessive compulsive disorder? Do they have eating disorders?

AM: What is the importance of Mental Health Awareness month in May?

DR. SH: There is less of a stigma attached to forms of mental illness than there used to be. Even Princes Harry and William have taken this up as one of their philanthropic causes. There is a saying within mental health, and that is: “Your secrets keep you sick.” The more that celebrities such as Demi Lovato admit to battling some form of mental illness, the more everyday people have the strength to come forward and seek help. We have empathy (as we should) for people stricken with Cancer, Aids, Parkinson’s , etc. we must have the same understanding for people who carry the burden of depression, anxiety, addiction or other forms of mental illness. People do not need to suffer in silence, as many of these conditions can be treated with medication and therapy.

AM: In the last few years, there seems to be a focus on providing education and acknowledging the fact that taking care of ourselves within this space is just as important as a number of other things we do from day to day – why do you think that right now that this is something that we’re hearing a lot more about in the media, social media, personalities etc?

DR. SH: We live in a world where there is more openness and honesty than that of our parent’s generation. Our parents were taught not to “air their dirty laundry in public.” For all of the negatives that have been said about social media, and some are true, it has brought about forums that provide support for people. For example, one can find multiple support groups on Facebook for alcoholics in recovery, overeaters, compulsive gamblers, anxiety, anorexics, etc. Sometimes it takes just one influencer or celebrity to be the brave one and lead the way, and then more follow. For example, Dan Harris was a Good Morning America Anchor when he had a panic attack live on air. It terrified him, but he spoke candidly about it and went on to write a book “10% Happier: How I Tamed The Voice in My Head, Reduced Stress Without Losing My Edge, And Found Self-Help That Actually Works.” Elizabeth Vargas, is a longtime anchor on ABC and host of 20/20. She had a well publicized battle with alcohol and has sat down for many interviews to discuss it. Most recently, TV host Wendy Williams admitted to a relapse with Cocaine and to staying in a sober living facility. Notable figures like these have made conversations about mental illness or addiction more acceptable and commonplace. They have brought it out of the closet and shown that anyone can be susceptible regardless of race, education, or social status.

AM: What are signs that one might be suffering from mental health whether we’re thinking about ourselves or someone we know?

DR. SH:

• Loss of interest in things/people that that once enjoyed

• Lack of self care

• Sleeping too much or too little

• Major decrease or increase in appetite

• Isolating

• Mood Swings

• Giving away prized possessions

• Difficulty perceiving reality (delusions or hallucinations, in which a person experiences and senses things that don't exist in objective reality)

• Inability to perceive changes in one’s own feelings, behavior or personality (”lack of insight” or anosognosia)

• Abuse of substances like alcohol or drugs

• Multiple physical ailments without obvious causes (such as headaches, stomach aches, vague and ongoing aches and pains)

• Thinking about suicide

PHOTOS COURTESY | Fabian Moller

AM: Many people think that within the topic of mental health that this is focused on those suffering from Bipolar, Schizophrenia or depression; however, what other conditions may follow under this area?

DR. SH: People can simply be situationally depressed. Situational depression means that a person is typically an even-keeled person who now finds themselves in a very distressing situation such as the loss of a child, parent or spouse. Perhaps their home has been foreclosed or they have been diagnosed with a serious form of cancer. These are all very mentally challenging situations and the person facing them will likely need help from a mental health professional to learn skills to cope and have a sympathetic unbiased ear to listen.

AM: What risks are involved when we don’t check in with how we are doing when it comes to mental health awareness?

DR. SH: Small problems can turn into big issues whether it is marriage, substance abuse, eating disorders, anger issues, depression, etc. You know yourself better than anyone else. If something feels “off” and your habits change your social life changes, your motivation is lacking, take a step back and asses what is going on. Never be ashamed to reach out for help. There is no such thing as doing it “too soon.”

AM: In living a life that is in constant motion, what are things that we can do whether it falls into self-care or seeking professional help etc. that should be placed into our routine to ensure that we have good mental health?

DR. SH:

• Do your best not to overschedule yourself

• Learn to say no to people or commitments that will overwhelm you

• Make time for physical exercise

• Eat a a balanced diet and make the most of the food you eat to nourish you and fuel your body

• Decide who and what are the priorities in your life. Eliminate extraneous people and places.

• Get rid of toxic people

• If your job is making you miserable and you can quit for financial reasons, do your best to seek a new position while you are still employed

• If you are in a verbally or physically abusive relationship get out of it

AM: Are there websites/apps that you feel are beneficial as a better way to establish proper mental health?

DR. SH: Calm focuses on the four key areas of meditation, breathing, sleep, and relaxation, with the aim of bringing joy, clarity, and peace to your daily life.

Headspace uses mindfulness and meditation to help you perform at your best each day. The app's mission is to provide you with the essential tools to achieve a happier, healthier life.

Moodnotes is a thought journal and mood diary. The app can be used to capture your feelings and improve your thinking habits through the implementation of CBT and positive psychology.

Moodpath is your pocket-sized mental health companion. Whether you are facing a rough patch or have concerns about your mental health, the app's goal is to support you through the difficult times and guide you out the other side.

AM: If there is anything that we should keep in mind when it comes to an area that we need to keep in mind regarding mental health.

DR. SH: Social media can be your best friend or your worst enemy depending on how you use it. If you are using it to join networking groups, support groups, or grow your business that’s constructive. If you are stalking an ex, or obsessing over how your selfies look and re-touching them for hours, that is not constructive. If you are spending your time comparing your life to others you know this can lead to depression. Remember, social media is a very edited and curated version of people’s lives and it is the rare person who shows their life warts and all. So get off your phone and live your best life!

IG @DrSanamHafeez

Read the latest issue of Athleisure Mag’s May Issue and see Let’s Check in on Our Mental Health with Dr. Hafeez in mag.

SKIN CARE TIPS FOR GYM RATS

PHOTO CREDIT | UnSplash

With Memorial Day fast approaching, many are even more focused than usual on their bodies and getting them into tip-top shape at the gym. While exercise has multiple benefits, very often workouts and great looking skin don't go together.  We turned to Dr. Manish Shah, a Board-Certified Denver plastic surgeon and anti-aging expert, to give tips on how you can get the six-pack and still have glowing, acne free skin. 

Sweat Itself Does Not Cause Acne 

First, "It is important to know that sweat itself does not cause acne," says Dr. Shah. He explains, "Professional sportsmen are predisposed to accumulating dirt and bacteria in their pores during and after workout periods. If left without proper cleansing this can cause worsening in skin conditions like acne and dermatitis."

Avoid Makeup

These days a gym visit almost doesn't seem to "count" unless one Instagrams it. This often leads women to wear makeup to the gym. Just don't. Dr. Shah says, "Most makeup will clog pores by not allowing the skin to breathe naturally during workouts. A better option is a tinted moisturizer if you are self-conscious about your skin tone."

SPF

If you're going to be outdoors, apply a light moisturizer with SPF to keep your skin protected from UV rays.  Make sure to choose a lightweight product as not to clog up your pores. Look for words like "non-comedogenic" or "oil-free" to know that your sunblock won't cause acne.

Don't Touch Your Face at the Gym!

Cardio machines, weight machines, free weights, these all breed bacteria. Touching them and them wiping beads of sweat off your face is a sure way to spread bacteria that can create new breakouts. Make sure to bring a towel for this instead of using your hands.

A Flowing Mane of Hair is Not Your Friend During a Workout

When you are working out it is a good idea to keep hair out of your face by styling it into a bun or rocking a dry and clean sweatband. Sweat and dirt can get transferred from your hair onto your face. If you haven't washed your hair and you use hairspray or other hair products, these can also splash onto your pores along with perspiration. This can cause irritations and breakouts.

How to Choose the Right Gym Towel

An old rag won't be effective at absorbing sweat. However, you don't want a gym towel that is as absorbent as a bath towel you would use to dry off your body after a shower at home. Dr. Shah says that "The gym towel should be a happy medium — absorbent enough to keep your face dry during a workout, but not so thick it clings to bacteria even after a wash."

Wear Loose and Comfortable Gym Clothes

"Spandex is tight clothing that can lead to skin infections from bacteria and fungi," warns Dr. Shah. "Wear loose attire that will also help wick away the sweat preventing it from being absorbed by your skin." Just google "sweat-wicking workout clothes."

Reduce the Redness

Calm down a flushed face with your redness control remedy made up of a little bit of iced green tea and a spray bottle. "You'll cool down your skin and add in a few extra anti-oxidants in the process," says Dr. Shah.

After your workout

Dr. Shah stresses, "Wash your face immediately after your workout. You don't want a mixture of dirt, oil, and bacteria clinging to your skin, affecting its pH, and clogging your pores. If you are exercising in a park where there is no sink, bring cleansing facial wipes with you."

Moisturize Post Workout

No matter your type of skin, after cleansing you must moisturize. Dr. Shah says that "Skipping this essential step can unknowingly dehydrate your skin causing your oil-producing glands to overcompensate by producing an oversupply of oil. Use a moisturizer that's been produced for your specific skin type and condition immediately after cleansing for the best results."

Skip the Hot Shower

Sure, your muscles are sore, and you're in the mood for a hot shower after a workout. Dr. Shah points out that, "Hot water strips skin of vital oils, leaving you with dry, itchy, dull skin." Exfoliate more often to avoid "Bacne." Breakouts on your back or chest are particularly common for "gym rats." To avoid this, use a gentle body scrub three times a week. Dr. Shah says, "This will keep pores clear and skin functioning well."

Save Your "Superhero" Products for Night

Save serious treatment products for bedtime. Dr. Shah points out that, "Even seemingly normal skin can experience much more sensitivity right after a workout.  You may want to wait until redness decreases by bedtime to use your super-active acne or anti-aging treatment products."

 Read the latest issue of Athleisure Mag.

HOW TO AVOID ILLNESS AND OTHER MEDICAL CONSEQUENCES WHILE TRAVELING THIS MEMORIAL DAY WEEKEND

Memorial Day marks the unofficial start of summer.  According to AAA, more than 41.5 million Americans will travel this Memorial Day weekend by car, plane, or train. Nothing ruins a long-awaited vacation faster than getting sick or being in medical distress.  We turned to Dr. Niket Sonpal, an NYC internist and gastroenterologist for some tips on how to avoid health consequences will traveling.

Avoid Deep Vein Thrombosis

Deep Vein Thrombosis (DVT) occurs when a blood clot (thrombus) forms in one or more of the deep veins in your body, usually in your legs. Deep vein thrombosis can cause leg pain or swelling, but also can occur with no symptoms. For travelers, this can happen on long haul trips where you are not moving. Dr. Sonpal recommends if you are flying or on a train, to move around the cabin to get the blood flowing in your legs. If you are driving, take a break at a rest stop and walk around. Compression socks are also another option to prevent DVT.

Don’t Get Nauseous

People can experience motion sickness on virtually any mode of transportation. To combat this, Dr. Sonpal suggests Dramamine® Non-Drowsy Naturals, Dramamine®'s first non-drowsy formulation. It contains the clinically tested ginger dosage required for preventing and treating motion sickness. Other sources of ginger, including candies, gums, or ginger ale, may not contain a full clinical dose. For someone who is already experiencing nausea while traveling, it is a good idea to keep Emetrol on hand which is an over the counter nausea medication that does not cause drowsiness.

Avoid Bloating on a Plane

If you get gassy on a plane, you’re not alone! Dr. Sonpal explains that “as the pressure around you decreases, the gas in your belly isn’t constrained as much and it expands. This can make you feel bloated or become distended.” It is essential to avoid foods that cause gas or have salt. Skip the tomato juice in flight and stick with non-carbonated water. Avoid alcohol, cruciferous vegetables, dairy and high sodium snacks such as salted peanuts or pretzels. Foods that are protein packed, magnesium-rich and high in Vitamin C are good options.

Sanitize Your Surfaces

Planes and trains are a breeding ground for illness.  The former is awful due to re-circulated air. Most travelers would be appalled if they really knew how germy their tray tables are! Dr. Sonpal suggests sanitizing wipes for your tray table, seat belt clip and hand rests of your seats on planes and trains. When you exit a restroom on a plane or train and touch the door handles, be sure to use hand sanitizer even if you already washed your hands.

Get Your Shots Before Traveling Abroad!

Before you even book your trip, make sure you’re up to date on your shots. If you’re traveling to an area where you’re at risk for picking up an illness like malaria, you might be prescribed preventative medication. Dr. Sonpal suggests that “people should use the CDC website for recommended vaccines for travel abroad or see a travel clinic. The health risks posed to Americans vary based on the country they are traveling to.”

Don’t Touch the Ice!

When traveling to a different country, most people are very cautious about only drinking bottled water.  Many folks forget that ice is simply frozen water and put it into their soft drinks or alcoholic beverages. Contrary to what one might think, freezing water does not kill bacteria. The only way to be sure it is safe is if you boiled the water and then froze it.

Avoid Jet Lag

Even a relatively short time change from EST to PST (3 hours) can cause jet lag. With some international travel from the United States, the time difference can be as much as twelve hours. If you're traveling east, try going to bed one hour earlier each night for a few days before your departure. Go to bed one hour later for several nights if you're flying west. If possible, eat meals closer to the time you'll be eating them at your destination. Dr. Sonpal suggests that you set your watch to the new time before you leave. Once you reach your destination, try not to sleep until the local nighttime, no matter how tired you are.

Essential Medicine/Supplies to Travel With

Dr. Sonpal stresses never to check your medication with your baggage, always keep it in your carry on. Have a fresh re-fill on prescription medication with extra doses in case you get stuck at your destination. In addition, here are some essential over the counter meds/supplies to travel with:

• Benadryl- For allergic reactions such as insect or bee bites.

• Pepto Bismol- For diarrhea

• Laxative such as Dulcolax

• An antibiotic ointment such as Neosporin

• Common cold/sinus remedies such as Mucinex or Claritin

• Pain relievers such as Tylenol or Motrin

• Anti- Nausea medication such as Emetrol

• Motion Sickness medication such as Dramamine. If you are the driver, be sure to take the non-drowsy version.

• Electrolyte tablets for dehydration

• Hydrocortisone cream to relieve itching from rashes, bites, poison ivy, etc.

• Aloe to soothe sunburned skin

• Band-Aids

• Digital Thermometer

• Nasal Spray to prevent clogged ears while flying

• Tweezers

• Eye Drops

• Epi-Pen if you are prone to severe allergic reactions

How to Find a Reliable Physician if you are Traveling Abroad

The US embassy in your destination country (http://www.usembassy.gov/) can help you locate medical services and will notify your family and friends in the event of an emergency. When selecting a doctor, make sure that he or she can speak your language. The following resources provide lists of doctors and clinics that can care for travelers:

The International Association for Medical Assistance to Travelers (www.iamat.org; membership required, but it is free)

Joint Commission International (www.jointcommissioninternational.org)

The International Society of Travel Medicine (www.istm.org)

Travel Health Online (www.tripprep.com; gets information from various sources so quality is not guaranteed)

Read the latest issue of Athleisure Mag.

THE IMPORTANCE OF SELF CARE

We think that Self Care is an important element in being able to go from one moment to the next moment. In a busy world, you need as much time to yourself that you feel you can take and sometimes you have to just stop and take it! As we work on releasing our issue tomorrow, we know the importance of checking in whether it’s taking a walk, sitting in a quiet corner with your headphones on or simply grabbing a bite to change your perspective! We popped into The Good Kind a few days ago to jump start our morning, get in a bit of matcha as well as an avocado toast. This cute and intimate cafe had a great R&B playlist, had the perfect portions to enjoy a nibble and has a great view to do a bit of people watching to clear your head in this LES spot.

Read the latest issue of Athleisure Mag.

FOUNDERMADE DISCOVER SHOW

This summer, FounderMade kicks off in NYC at Spring Studios with an additional show taking place later this fall on Oct 16th in Santa Monica. The Discovery Show is a curated summit to drive awareness to over 100 products and brand growth. A number of participating brands will also launch new products on the show floor within the Discovery Lounge. Attendees include retailers, investors, media and influencers. Guests will also enjoy panelists and fireside chats which has CEO’s from an array of coveted brands - check out the schedule here. 

Read the latest issue of Athleisure Mag

DO YOU SUFFER FROM PANIC ATTACKS? IF SO, YOU HAVE SOMETHING IN COMMON WITH A- LIST CELEBS

Over 40 million adults in the U.S. suffer from anxiety and panic disorders. And as privileged as they are, celebrities are no exception when it comes to panic attacks. Whether it's a one-time event or something they consistently struggle with, dealing with a panic attack is never easy. Most recently, in the media and her new book, Gisele Bundchen described the debilitating panic attacks she experienced when she was younger and how they almost led her to suicide.  Gisele is not the only celeb who has confessed to former or current panic attacks.  Others include Lena Dunham, Caitlyn Jenner, Emma Stone, Ellie Goulding, Amanda Seyfried, and John Mayer.  We turned to New York City-based neuropsychologist and Teaching Faculty Member at the prestigious Columbia University Teacher’s College for some insight on what average Joe and Janes can to overcome panic attacks. The good news is, recovery is possible does not take an A-listers budget.

What is a panic attack?

Panic attacks typically begin suddenly, without warning. They can strike at any time — when you're driving a car, at the mall, sound asleep or in the middle of a business meeting. You may have occasional panic attacks, or they may occur frequently. Panic attacks have many variations, but symptoms usually peak within minutes. You may feel fatigued and worn out after a panic attack subsides. Dr. Hafeez states that “One of the worst things about panic attacks is the intense fear that you'll have another one.  A panic attack occurs when the body experiences a sudden surge adrenaline out of proportion to any perceived danger or threat.”

What is a panic disorder?

You may fear having panic attacks so much that you avoid certain situations where they may occur. It can become so severe as to cause agoraphobia where people become housebound.  When this occurs, it is known as panic disorder.” She adds, “the word ‘attack’ is actually a misnomer as nothing is being attacked. Panic occurs when the body goes into a state of fight or flight even when no real danger is present. A person can be sitting at their desk typing, yet feel as if they are being chased by a lion and the body is responding with adrenaline appropriate to a dangerous situation, but not realistic for the situation the sufferer is actually in.”  Dr. Hafeez stresses to those who suffer from the panic that, “Nobody has ever died from a panic attack! A person may feel as if he/she wants to die, or death is imminent, but it simply will not happen!”   

How did Gisele Bundchen reduce her panic?

As Gisele Bundchen has mentioned, her panic attacks subsided when she made lifestyle changes such as not drinking a bottle of wine per day, stopping a pack a day smoking habit, incorporating meditation, yoga, and cutting out sugar.  After a few months, she says she stopped experiencing any panic attacks and had a new outlook on her life and her health.

What can you do to reduce and cope with panic?

Calm Breathing

Dr. Hafeez says that “Taking control of breathing is the first step to controlling a panic attack. The goal is to create a slow stream of air by breathing in and out. This prevents hyperventilation and a buildup of carbon dioxide in the blood. It is helpful to practice mindful breathing outside of panic attacks. This equips people who experience panic attacks with the techniques designed to stop them. There are apps and YouTube videos people can watch to practice breathing techniques for panic. “

Progressive Muscle Relaxation

Another helpful strategy is learning to relax the body. This technique involves tensing and untensing various muscle groups. This lowers overall tension and stress levels that can contribute to panic attacks. Start with the feet and work up to your forehead. Tighten the muscle while taking a deep breath in, hold for a few seconds and then release the tension while breathing out. Move up the body, one muscle group at a time.

Mindfulness

This is the act of accepting thoughts as they come, but not letting them blow out of proportion. It is a mental framework designed to help people stay present at the moment without overanalyzing the stressful elements of life. Mindfulness incorporates many relaxation and meditation techniques.

Cognitive Behavioral Therapy

Panic attacks can originate from thoughts that spiral into deep-seated worries. Cognitive behavior therapy (CBT) is an effective, lasting treatment for controlling panic attack symptoms. CBT is a helpful option for people who experience repeated panic attacks. CBT challenges fearful thoughts. What are you afraid will happen? Is there evidence to support these fears? A practitioner trained in CBT can equip an individual with the tools to successfully control and defuse a full-blown panic attack.

Yoga

There are many uncomfortable physical symptoms of panic and anxiety, such as feelings of tension, tightness, and pain sensitivity. Yoga postures, known as asanas, help ease the physical discomfort that is caused by anxiety. Asanas work to stretch, lengthen, and balance the muscles. These postures can assist in releasing built-up muscle tension and stiffness throughout the body.

Cut Down on Sugar and Eliminate Caffeine

Although many people can’t start their day without a “cup of Joe,” Dr. Hafeez says that “for panic sufferers, caffeine can trigger panic attacks because it is a stimulant and can cause people with anxiety to have palpitating hearts and shaky hands. Sugar can cause blurry vision, difficulty thinking, and fatigue, all of which may be interpreted as signs of a panic attack, thereby increasing worry and fear. A sugar high and subsequent crash can cause shaking and tension, which can make anxiety worse. While dietary changes alone cannot cure anxiety, they can minimize symptoms, boost energy and improve the body’s ability to cope with stress.”

Stop Smoking

“If you think smoking calms you down, think again,” says Dr. Hafeez.  A study of thousands of smokers shows that they are three times more likely than non-smokers to have panic attacks and panic disorder. Tobacco smoke may induce panic attacks in susceptible individuals. "There can be other mechanisms by which smoking induces panic: the effect of nicotine for example," says Dr. Hafeez. “Nicotine has a stimulating effect on the brain.”

Reduce or Eliminate Alcohol

There are clear links between alcohol and anxiety, and between alcohol and panic attacks. Alcohol can trigger panic attacks because on a physiological level drinking can cause low blood sugar, dehydration, increased heart rate, and increased levels of stress. Dr. Hafeez offers that, “A drink from time to time is not harmful, but when people use drinking to deal with anxiety and panic, they can experience severe consequences. Like other frequently abused substances such as caffeine or cocaine, the combination of alcohol abuse, hangover, and withdrawal can lead to an increased risk of panic attacks. As a consequence, this kind of abuse can result in both an alcohol addiction and more severe anxiety and panic disorders.”

Medication

There are many anti-depressants, mood stabilizers, and benzodiazepines like Valium, Ativan, Clonopin, and Xanax that can help keep panic under control when combined with therapy. Antihistamines (such as hydroxyzine) and beta-blockers (such as propranolol) can help mild cases of anxiety as well as performance anxiety, a type of social anxiety disorder. Patients need to keep in mind that benzodiazepines carry the risk of tolerance and addiction and are better suited for short-term or “as needed” usage.

Smartphone Apps to Assist with Panic Disorder

There are many great ones that exist such as Dare, Rootd, Anxiety No More, ACT Companion and Pacifica among many others.

 Read the latest issue of Athleisure Mag.

ATHLEISURE LIST | TSION CAFE

Beejhy Barhany, an Israeli Ethiopian opened Tsion Cafe in 2014 in Harlem's historic Sugar Hill district. Her goal was to bring the Ethiopian and Mediterranean healthy culture and living to the Harlem community because this area was her home. The location of Tsion Cafe is famously known for being Jimmy's Chicken Shack. Back in the 40's, that's where Malcolm X and Redd Foxx were frequently spotted hanging out and where jazz saxophonist Charlie Parker Jr., washed dishes before his big break.

She sees Tsion Cafe as a medley of Ethiopian, Israeli and American cultures. Guests can enjoy these foods,

live music and art of the community when dining at Tsion Cafe.

Three signature dishes that should be enjoyed is the Ethiopian Veggie Combo - Shiro atakilt, red lentil, kik alicha, gomen, beets served with injera; Tsion Eggs - caramelized onions, smoked salmon with injera and Shakshuka - 4 poached organic eggs sauteed with organic tomato, onion, pepper, spices and cilantro with bread.

Inerja comes with a number of the meals at Tsion Cafe, it is made with teff grain, a tiny round grain that is native to Ethiopia, it is also gluten free. The fermentation process takes about 3-5 days. This process is what gives injera its mildly vinegary (sour) taste. At Tsion our injera is made in-house, so it is always fresh.

Teff is rich in protein and contains many essential vitamins and minerals that are good for your digestive system, metabolism and immune system.

The dishes are from recipes that were passed down from her grandmother and mother and live on as a legacy to celebrate them at Tsion. These women influenced and shaped her into the woman she is proud to be today. Due to her global travels, she has added her twist and flavor to these already flavorful dishes.

Beejhy wanted to tell her story. As an Ethiopian-Jewish women in Israel and then the US, the narrative of Judaism did not include the thousands of years of history and cultural relevance that the Ethiopian Jewish community added to the larger story of Judaism. She started a non-for profit that created cultural showcases in the NY tri-state area, encouraging filmmakers and artists to have the opportunity to exhibit their works while promote the cultural heritage of the Ethiopian Jewish community. In doing these regularly, food became a cultural staple at these showcases. The response encouraged her to open the restaurant. It was an important way to showcase her culture in the community, and food is the gateway to learning a new culture.

Guests can enjoy a brand new menu that includes appetizers/bar menu, dinner and brunch which included Falafel. Recently, they introduced new handcrafted spirits to the drink menu. Patrons can enjoy their outdoor patio area while enjoying their meals.

TSION CAFE

763 St Nicholas Ave

NY, NY 10031

www.tsioncafe.com

IG @tsioncafe

Read the March Issue of Athleisure Mag and see Athleisure List | Tsion Cafe in mag.

THE EIGHT LIST

Read the March Issue of Athleisure Mag and see The Eight List in mag.