Put A Brake On Booze For Dry January and Reap the Mental and Physical Benefits

Psychologist Explains What To Expect From A Month-long Booze Break

www.Comprehendthemind.com 

By January, many people are saturated with the parties, get-togethers, and drinking that comes with the holidays. Odds are at some point in the 2019 holiday season you had a bit of a hangover from too much champagne, egg nog, or cocktails. In comes the dry-January trend to help bring in the new year by putting a brake on alcohol for the whole month. We turned to NYC neuropsychologist, Dr. Sanam Hafeez, for insight into the benefits of taking a month-long booze-free challenge for a fresh start to the new year. 

Research shows that a month-long respite from alcohol can significantly benefit one’s mental and physical health. Here are some of the benefits Dr. Hafeez outlines. 

1. You Save Money On Alcohol.

According to Fortune magazine in 2018, overall price averages for alcoholic beverages increased thanks to craft cocktail trends. The same can be expected for 2019. A survey by OnePoll last year estimated that Americans’ social spending around the holiday season more than doubles and alcohol is part of that spending. So if your wallet has felt the alcohol as much as you have this season, the math could be reason enough to pause the drinks and close your tab for a month. 

“Think of the stress you could take off your back by cutting back on the money you spend on alcohol during January,” says Dr. Hafeez. “An average person could hit the bar twice a week, spending about $30-$75 dollars depending on what drinks you are purchasing. Add tip, and your expenses for a night of drinking could reach or surpass $100 easily. Throughout a single month, this could cost you a good chunk of change.” Add more money saved if you’re also a weekend social drinker. Add way more money if you are inclined to purchase bottles in the VIP section for hundreds of dollars.

2. In The Absence of Alcohol, Your Skin Rejuvenates. 

While alcohol consumption doesn’t directly cause acne, it destabilizes hormone levels and immune functions, which lead to dull skin, breakouts, flushed complexion, and puffiness. If you like to “rosé all day” or consume mixed drinks with more sugars, syrups, and other additives, you can start seeing the toll of these habits on the texture and tone of your skin. “A part of being successful when reducing alcohol intake is the compliments you receive, the energy you feel, and the changes you see in the mirror. These can all be fuel to help you live a healthier life in the new year,” says Dr. Hafeez. 

3. Get A Headstart on Your Weight Loss Resolution. 

Research in the Journal of Obesity says people who don’t drink, eat less, simply because alcohol heightens the senses and numbs reasoning. It makes the sauce and cheese on a pizza or those late-night tacos tastier. When you remove alcohol intake, it diminishes the calories you consume. Think about three beers or glasses of wine at about 150 calories each. Those calories add up. Dr. Hafeez explains that “any person seeking help with weight management has heard the advice ‘don’t drink your calories,’ alcoholic beverages are some of the drinks that most easily overwhelm your caloric consumption. Drinking less, or not at all for a month, will leave you with improved blood sugar and cholesterol levels and help optimize your organ function, which will help you be more active and in a better mental state.” 

4. More Energy, More Creativity, More Endurance

The last thing you want is to be tired into the new year. “One great benefit of going alcohol-free is renewed energy. You will not be giving up your day to recover from last night’s drinking. Waking up earlier will help you establish better morning habits that prime your brain for productivity and creativity,” says Dr. Hafeez. “You will also see improved concentration and endurance as the day goes on because your energy level will not be in a deficit before the day even begins,” she says. 

5. Less Alcohol Can Lead to Improvement in Depression

Depression is a mood disorder that can cause feelings of sadness, rage, grief, and emptiness. More than 16 million Americans suffer from Major Depression Disorder while anxiety disorders affect about 40 million adults according to the Anxiety and Depression Association of American. “The problem comes when depression and anxiety, even at the mild levels, begin to be alleviated momentarily with alcohol. This can become dangerous because it will work in a negative cycle. Alcohol intake will get worse which will heighten the depression which will cause the person to drink more,” explains Dr. Hafeez. The NYC psychologist explains that alcohol is actually a depressant and it affects the neurotransmitters in the brain. “Seratonin is a neurotransmitter that helps us feel joyful and stabilizes our mood. Drinking alcohol can temporarily boost serotonin levels, therefore making you feel upbeat, but the long-term excessive consumption of alcohol can actually lower serotonin levels, and therefore either cause or worsen depression,” she says.

6. Better Sleep

Alcohol affects your sleep pattern by inhibiting your REM sleep and affects your circadian rhythm. “REM sleep is incredibly important to the quality of your rest. When blocked by alcohol, you could lose out on the most restorative part of your sleep, which can affect the way you think, concentrate, and process information the next day,” explains Dr. Hafeez. Another issue with alcohol is that it makes you wake up during the night to go to the bathroom. “Alcohol is a diuretic, meaning an agent that prompts the passing of urine. This means that at nighttime, instead of sleeping throughout the night, you may need to get up repeatedly to relieve yourself. This will make it even harder to get the rest you need. In the absence of alcohol, your sleep is more comfortable and energizing,” says Dr. Hafeez. 

7. More Time for Yourself and New Friends

“It is important to note that when our friendships and relationships rely on social drinking, a booze-free month can affect how those interactions happen. While we have more time and energy, we might need to invest it in ourselves or new friends.  This is not to say that you have to break up with your friends when you pause the alcohol, but it means you can try new activities and endeavors with new people and plant new friendships as well,” explains Dr. Hafeez. The NYC psychologist also talks about the opportunity to focus on you, explaining that “self-care is important yet often neglected over a good night out for drinks. Suddenly, happy hour is not an option, but a fitness class after work is, or a workshop on a topic that interests you. The time will add up, and you can use it to promote your self-confidence and personal development. 

A Cautionary Note From The Expert. 

“One thing to consider is that people who label themselves “social drinkers” may feel these improvements within days. Meanwhile, people who battle with alcoholism can often cause harm to themselves if they decide to stop drinking cold turkey. If you are a frequent/binge drinker, speak with your physician before abruptly ceasing alcohol consumption. 

Committing to going without alcohol may reveal there actually is a bigger issue going on. “If someone can’t last the week without alcohol and feels physical repercussions like nausea, headaches, night sweats, and tremors, or insomnia, consulting a doctor would be an important next step,” cautions Dr. Hafeez. 

About the Expert:

Dr. Sanam Hafeez PsyD is an NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens. Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post-traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz. Connect with her via Instagram @drsanamhafeez or 

www.comprehendthemind.com

4 Enjoyable Ways to Soothe Your Aching Muscles After a Workout

Hitting the gym is likely a regular practice for you. It keeps you feeling healthy and looking your best. However, after a tough workout, you can find yourself stricken with some aching muscles. Here are four enjoyable ways you can soothe those muscles to get them geared up for another amazing workout session.

Get A Massage

A massage can be one of the most enjoyable ways to soothe your aching body after a tough workout session. There are various massage techniques that you can choose from and the one you select is mainly up to your individual preference. By getting a massage post-workout, you can prevent fibrosis and break up those tight muscles. Studies have shown that getting a massage right after a workout can be more beneficial than waiting 48 hours after your workout to do so.

Use Some CBD

The world's wonder drug, CBD has been shown to have positive benefits on joint inflammation. After your workout, your joints will become inflamed as DOMS sets in. By using CBD from somewhere like Mary's Nutritionals, you can work to reduce the inflammation from the very start. This will soothe the aches that come along with inflammation post-workout. There are various ways that you can utilize CBD from inhalation and ingestion to topical ointment. The choice is really up to you.

Take A Nap

If you're feeling overly sore from your recent workout, then consider getting some extra sleep. The body's natural process during sleep is to clear out joint inflammation and repair cell damage. You need to give your body the opportunity to undergo these processes by getting some shuteye. If possible, just extend your normal sleeping schedule. So, if you sleep seven hours a night consider upping that to eight or nine hours. If you're feeling particularly achy, take an hour or two nap in the middle of the day to give your body a chance to rejuvenate and reduce your muscles soreness.

Foam Roll

Foam rolling can be a very soothing way to get rid of those achy muscles. Just the traction of rolling those sore muscles over the roller can be enough to provide some level of relief from the tightness that you feel. This activity can be particularly beneficial when trying to zero in on specific areas of discomfort throughout your body.

As you can see, relieving muscle soreness doesn't have to be too difficult of a process to do. The biggest problem is that most people tend to do nothing and endure the pain instead of trying to actively recover from it. The above are four great methods you can employ to eliminate your aching muscles after your next tough workout session.

4 Unexpected Ways to Help Keep Up Your Exercise Routine

Everyone resolves to start exercising at some point, but actually following through is a different question entirely. Try these tips to help keep your promise and get the body you deserve.

Let Go of Early Mornings

If you adore your 4:00 am run, then this bit of advice isn’t for you. But if you constantly oversleep your workout session and groan at the thought of getting up while the sun is still in bed, you should think about scheduling your workout for a different time of day.

Getting an adequate amount of sleep is extremely important for your overall health. A full night’s sleep improves brain function, gives you more energy throughout the day, and even lets your muscles repair from yesterday’s workout.

So instead of setting your alarm clock back an hour, consider planning to exercise at lunchtime or in the evening. Pick a time when your energy levels are at their highest to get the most out of your workout session.

Choose Exercises That You Love

Unless you’re trying to achieve a specific body shape, the main goal of exercise is to get your body moving. As you’re planning your workout routine, fill it with activities that you know you’ll have fun doing again and again.

Standbys like yoga, weight lifting, and aerobics are all popular for a reason. You can also try something interesting like hula hooping or dance. If you have the time, consider signing up for tennis, pickle ball, or another indoor sport. Once you’ve picked an activity, fill your routine with stretches exercises that will make you better at your new favorite hobby.

Buy the Equipment You Need

Don’t expect yourself to go jogging in old sweats and a pair of running shoes that don’t fit. If you really want to get involved with a hobby, you should buy yourself the proper equipment to go with it. Get a nice gym bag, find a water bottle you like, and wear workout clothes that make you feel comfortable.

You don’t have to spend a lot of money to get a few nice pieces of workout gear. Don’t buy more items than you need; you can always plan to wash your clothes between sessions. But if you own the right gear for your favorite sport, you’ll be infinitely more likely to follow through on your routine.

Reward Yourself for Success

Exercise might be its own reward, but that’s not always enough motivation to hit the gym. Plan a way to treat yourself after you’ve successfully followed your routine for a few weeks.

One unique way to reward your body for all the hard work is to make an appointment at a medical spa. From laser therapy to cosmetic treatments, the services at a medical spawill improve the way you look and boost the effects of your exercise routine. And since most services require monthly appointments, you’ll have a great excuse to keep exercising until your next visit rolls around.

As you’re planning a new exercise routine, it’s important to set reasonable expectations for yourself. Don’t expect to work out every day of the week when you’re just starting out. Plan three to four weekly sessions with fun activities that you’re excited to do. If you go slow, you’ll soon be able to make exercise a normal part of your daily life.

4 Natural Methods That Help Cyclists Deal with Cramps

During a strenuous ride, you might begin to feel a twinge in your muscles, and that slight discomfort will most likely turn into serious muscle cramps if you aren’t careful. While some over-the-counter products can help with muscle cramps, you should consider trying a few natural methods for dealing with cramps as well.

Stay Hydrated

Staying hydrated is one of the most effective ways to delay or prevent cramps, and you need to be sure that you are drinking plenty of water before, during, and after your workouts. For longer rides, you might need to carry two or three bottles with you or stick to loops so that you are close to water at all times. Your body will also lose quite a bit of water while you are sleeping, and that is why many experts suggest drinking a full glass of water as soon as you wake up.

Consume Electrolytes

Drinking water is a great start, but you need to make sure that your body has enough electrolytes as well. Those minerals regulate how much water gets into your cells, and you won’t be able to stay hydrated if you don’t have any electrolytes in your system. Luckily, there are many different electrolyte products to choose from, and that includes beverages, gels, bars, and lozenges.

Boost Your Intake of Carbohydrates

Carbs are a vital macronutrient that your body turns into energy, but many people steer clear of carbohydrates if they are trying to lose weight. While cutting back on your carbs will help you on your weight loss journey, you need that macronutrient if you are engaging in hard rides. When you don’t consume enough carbs, the glycogen in your muscles will disappear, and that is going to increase your risk of cramps. Some of the healthiest carbs for cyclists include sweet potatoes, chickpeas, quinoa, oatmeal, and brown rice.

Use CBD Products

For immediate relief, you might want to consider using some type of CBD oil. CBD can be taken as a capsule, gel, or spray. Those products have exploded in popularity in recent years, and many high-level athletes are now using CBD to treat a variety of aches and pains. In addition to potentially relieving muscle cramps, CBD could also minimize inflammation, reduce anxiety, and improve your focus.

If you continue to struggle with severe muscle cramps whenever you go out for a ride, then you need to speak with your doctor or a physical therapist. Chronic cramps are sometimes caused by other serious medical issues that require comprehensive treatments.

Brooke Chaplan is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors and spends most of her time hiking, biking, and gardening. For more information, contact Brooke via Facebook at facebook.com/brooke.chaplan or Twitter @BrookeChaplan

4 Workout Plans That Help with Osteoporosis

An individual workout plan should be based on as many personalized factors as possible, including fitness goals and current health status. People diagnosed with osteoporosis should always consult with their physician about the safety of their workout plan before proceeding. There are many types of workouts that can help manage the condition, but certain exercises can greatly increase the risk of bone fracture or break.

Indoor Aerobics

Many fitness activities can be divided into high, low and non-impact depending on the nature of the exercise. Aerobics are a typical inclusion in any workout routine, but people with osteoporosis have to carefully balance what kind of aerobics they perform. High-impact workouts like dancing or jumping rope can build bone strength, but also have the highest risk of injury. Low-impact exercises, like walking or using an elliptical machine, can also improve bone and muscle strength with only minimal risk of injury.

Balance and Flexibility

Balance and flexibility are important for everyone, but they are particularly valuable to people who have weakening bones. Even a relatively minor slip-and-fall can become a serious, and painful, inconvenience when you break or fracture a bone on a rough landing. Exercise routines that include a lot of stretching and balancing can help protect bones even when they don’t directly increase skeletal strength.

Strength Training

Intense muscle-building workouts may not be ideal to go alongside most osteoporosis treatments, but controlled and responsible fitness plans can include some weights. Free weights and equipment can both offer opportunities to improve muscular strength throughout the body, which helps retain good posture, maintain stability and improve various daily activities. When in doubt, people with osteoporosis should talk to their doctor and consider working with a personal trainer when developing a safe exercise routine.

Incremental Improvements

No matter what kind of workout you want to pursue based on your personal goals and level of bone health, it’s important to recognize the hazards presented by osteoporosis. People with this condition are more likely to suffer long-term bone injuries and often take longer to heal afterwards. This means you need to emphasize form and safety throughout any kind of fitness routine, especially those that include weight-bearing exercises. Increases in weight or duration should always be made in minor increments to avoid over-stressing bones and muscle.

Regular workout plans are a fundamental component of most osteoporosis treatment plans. Achieving fitness goals can help improve skeletal strength and reinforce muscles to help them better support the body’s bones. As long as plans are designed with the condition in mind, the right workout plans minimize the risk of injury without limiting opportunity for personal improvement.

Fitness resolutions for a new decade

Every year, one in three Canadians sets a new year’s resolution involving fitness. But 2020 isn’t just any new year. The threshold to a shiny new decade presents a huge opportunity to reset our fitness goals.

According to Kim Lavender, vice president of group experience with GoodLife Fitness, now’s the perfect time to start the decade off right with a workout program that suits your goals and fits your lifestyle.

Last decade: Workouts that work

canfitpro’s annual survey of Canadian fitness professionals found certain trends remained in the top 10 for most of the decade (2010-2019). Canadians have been choosing more efficient, functional fitness options that help them enjoy their lives more, including:

• Functional fitness – exercises that help prepare us for the things we do in daily life
• High Intensity Interval Training (HIIT) – interspersing short bursts of high intensity exercise with short periods of rest to get the most challenging, effective workout in the shortest time.
• Nutrition and healthy eating programs – These are nutrition programs designed to help you adopt healthier eating habits that complement your exercise program to see the results of your efforts sooner — whether it’s weight loss or advancing your overall fitness level.
• Older adult training – This signals the growing demand from Baby Boomers looking to adopt healthier habits to maintain their health and quality of life into their 60s and beyond.
• Express workouts – Participants to perform multiple exercises at a fast pace to generate maximum results. This is an effective approach for people on a tight schedule – perfect for lunch time or after work.
• Body weight training – Using your own body weight to create resistance builds strength and muscle and burns fat without the need for equipment, making it easy to get started and do anywhere and less intimidating for beginners.

This decade: Add more mind to your muscle
Finding more balance between mental and physical health promises to continue into 2020 and beyond, including more focus on functional movement and active recovery, mental resilience and the flexibility to fit all kinds of exercise into our busy lives. Some fitness trends to watch as we begin the new decade include:

• Active recovery – Active recovery helps prevent injury and promote muscle growth and flexibility. Active recovery can take different forms, such as:
  • Less intensive cool down exercises at the end of your workout that keep you moving but lower your heart rate.
  • A lighter workout on your day off to maintain strength, give muscles a rest and work on better form.
  • Foam rolling to massage muscles, or yoga to improve flexibility and increase range of motion.
• Exercise as prehab/rehab – Studies show that building in regular exercise before surgery can improve recovery times. Supervised physical activity is also a vital part of recovering from health issues and procedures like heart attacks, joint replacements and other surgeries and even head injuries like concussions.
• Micro HIIT – With a typical HIIT workout, you’re supposed to do 20 minutes at least three times a week. Micro-HIIT involves short bursts of HIIT exercises (1-3 minutes) that can be done whenever you have a few extra minutes during the day. Lavender suggests exercises that feel like play to help you stay mentally engaged (e.g. medicine ball slams, battle ropes, skipping).
• Consciously decelerate – Take a break from constantly pushing yourself to focus on calmer activities without time limits or pressure. Conscious deceleration encourages you to spend energy on things like gardening, cycling, walking your dog to balance your workouts. It can also include taking time to meditate, do some yoga or practice mindfulness to reduce stress, improve focus and restore energy. 
• More grit, less grind – Expect to see more intense bootcamp style workouts that push you outside your comfort zone to build mental resilience, or grit, while you boost your fitness. By pushing yourself to a new level, you expand your mental and physical stamina that translates into more confidence and power in life.

Looking ahead to the new decade, one thing is clear...fitness can be personalized to suit individual goals, mood and lifestyle. Lavender adds there are so many options and types of individual and group exercise that there’s something for everyone, making it easier to find the time and the energy to workout...for another decade. 

Fitness professionals in your area are available to talk more about new directions in fitness for 2020 and beyond and to demonstrate exercises that reflect these trends.

Breast Reduction Plastic Surgeries Among Most Popular for Men 

Expert surgeons at the Nordesthetics clinic explain that the popularity of male breast reduction is fueled by the need to appear more masculine. According to them, male patients tend to choose facial plastic surgeries for the same reason.

December 19, 2019. According to the statistics of the American Society of Plastic Surgeons, male breast reduction is among the top-5 most popular men’s plastic surgery procedures with 24,753 such surgeries carried out in the US in 2018. A similar level of popularity of male breast reduction is registered in Europe where the British Association of Aesthetic Plastic Surgeons includes this procedure among the UK’s top-5 most popular male surgeries.

In some clinics, gynecomastia surgery has become the most popular male plastic surgery comparable in popularity to female breast augmentation. There are surgeons who claim that male breast reduction has become the new “staple procedure.”

“Male breast reduction is the most often requested male plastic surgery procedure at our clinic,” confirmed Dr. Andrius Pajeda, a surgeon at the Nordesthetics clinic - the leading plastic surgery center in the Baltics. “I think the main reason is that the breast is one of the most noticeable gender features not only in female but in the male body as well. Larger breasts are often considered ‘unmanly,’ which is the reason why men are so interested in their reduction.”

Male breast enlargement is most commonly caused by an imbalance between the female hormone estrogen and male hormone testosterone. In some cases, the male breast enlargement does not depend on the patient's physical activity or diet and plastic surgery remains the only solution.

According to Dr. Pajeda, the desire to highlight the gender features also explains why facial corrections are so popular among men. Facial surgeries, especially the nose and eyelid corrections are also high on the list of the most popular choices of male patients.

The new developments in male plastic surgery also confirm that patients are looking for a more masculine appearance. The technique of abdominal etching is a good example. This new procedure allows the surgeon to sculpt the ‘six-pack look’ of the abdomen using liposuction - the removal or transfer of body fat. Experts predict that abdominal etching will constantly grow in popularity as liposuction and abdominal plastics are already high on male plastic surgery wish-list closely following the nose correction and breast reduction surgeries.

“Generally speaking, I’d say that men are very practical about their plastic surgeries. They start with the most noticeable features and end with intimate. Although penis enlargement ads create the impression that this is the ultimate goal of manliness, actually the intimate surgery is at the bottom of the most popular male surgical procedures list, at least in our clinic” commented Dr. Pajeda.

The scale of men’s plastic surgery at the Nordesthetics clinic is growing continuously. The clinic’s surgeons have treated almost 290% more male patients this year than the previous year. This trend is expected to continue as the growth of men’s plastic surgery is registered worldwide. Gynecomastia, rhinoplasty, liposuction and abdominal surgery remain the top priorities of men who choose the Nordesthetics clinic because of high-quality service and affordable prices.

Nordesthetics clinic is one of the leading centers of medical tourism in the Baltic states. Located in Kaunas, Lithuania, the clinic provides plastic surgery procedures to foreign patients of whom the majority come from the UK and other EU countries. Nordesthetics clinic offers European standards of high-quality surgery for prices 2-3 times lower than those in the UK and Western EU. In addition to that, the clinic provides full travel support to their patients as well as personal assistance during their stay.

The price of gynecomastia surgery at the Nordesthetics clinic is 1,800 Eur, which is 2-3 times lower than in the UK. The same ratio is valid for rhinoplasty and other most popular men’s plastic surgery procedures.

ABOUT NORDESTHETICS

Nordesthetics is a private plastic surgery clinic in Kaunas, Lithuania, part of Nordclinic, offering high-quality services and focusing on foreign patients. It is equipped with modern diagnostic and surgical facilities. Medical professionals at the clinic speak fluent English and show personal attention to every patient. www.nordesthetics.com/en/

4 Tips To Destress During A Hectic Christmas

Simple Techniques to Fight Off Stress During the Holidays
Do you find yourself being short tempered throughout the month of December? There is nothing abnormal about it. Often times, men and women find themselves under great strain during the holidays. Maybe they are concerned over their jobs, getting their loved ones the right gifts, or merely putting up with their in-laws over the holiday. That doesn’t even include the crowded shopping malls and packed parking lots. There is no question that Christmas time can be overwhelmingly stressful. At least there are 4 simple strategies, from using a pure CBD tincture to watching what you drink, that can provide phenomenal assistance in reducing holiday stress.

1 - Take Advantage of CBD Products
While colorful CBD gummies are always fun, the most effective trick to keeping your cool during the holidays may be to rely on an amazing CBD oil tincture for sale. After all, cannabidiol is a natural compound that has gained popularity for helping people improve their moods by stimulating the serotonin in their brain cells. With the best CBD tincture to combat stress, a user can experience a peace of mind in no time. That means it will be easy to stay calm and cool with the rowdy kids and annoying house guests during Christmas dinner won’t be a problem this year. 

2 -  Be Honest

We all know somebody who is throwing a Christmas party this year. It makes no difference if you are talking to your employer, neighbor, or even your best buddy from childhood, always be truthful. If you truly don’t want to go to your office’s holiday dinner or neighbor’s Christmas Eve party, politely pass on the invitation. A person will get over a denied invitation. So it’s really not worth getting caught in a lie or showing up to a fiesta in a grumpy mood. In other words, say what you mean and mean what you say when it comes to Christmas get-togethers.

3 -  Remember to Catch Your Breath

Whenever you find yourself under physical or mental pressure, it is crucial that you pay attention to your breathing. If it is shallow, you should try to fix it right away. A smart trick is to take your time inhaling and exhaling deeply and slowly. Try to feel both actions in every part of your body, from your tippy toes to the end of your nose and the top of your head. Not only is this tension fighting technique nice and easy, it can be performed just about anywhere and in any situation. Whether you are in line at a department store or stuck in holiday traffic on the highway, deep belly breathing can help you stay calm and cool in just about any aggravating situation.

4 -  Create an Ideal Environment

With so many hours spent at work, boring holiday parties and getting ahold of unappreciated presents, you must dedicate some time to yourself. Maybe plan a few hours that you can treat yourself to a nice spa or a massage. Of course, you can always spend your “me time” resting in your bed, if not your favorite chair. Dim the lights and play The Dark Side of the Moon, or whatever music chills you out. Turn off your phone and unplug from cyberspace for a little while. Complete relaxation is just around the corner.

5 Techniques To Help You Relax

The Best Tricks to Unwind, Like a CBD Tincture
Iwoke up in a marvelous mood this morning. But when I tried entering the highway to get to work, I got stuck in a traffic jam. Then I got stressed out when some guy honked at me for trying to merge into the left lane. I got to work no more than 10 minutes late, but I still got a dirty look from my boss. To make matters worse, the office lost the internet for the entire morning. It’s not even lunchtime, and I feel completely overwhelmed. Thankfully, I am familiar with 5 highly effective tricks, like a pure CBD tincture and avoiding social media, to ease myself of physical and mental pressure.

1 -  CBD Tincture
Perhaps the best way to stay calm and cool in tense moments is to take advantage of a high potency CBD tincture for sale. Just like CBD gummies, the powerful tinctures are wonderful at helping people manage stress. At the same time, a user never has to worry about a euphoric “high” from hemp derived CBD, unlike the THC in marijuana. The top CBD oil tinctures on the market are also fast acting and last for several hours at a time.

2 -  Ease Your Muscles
While not much out there compares with the effectiveness of powerful CBD products, you can try progressive muscle relaxation to put your system at ease. For example, stretch out the muscles in your toes for 5 or 10 seconds at a time. Then relax them and breathe easy for 30 seconds. You can repeat the exercise three times before working your way through other muscle groups. Yoga is fantastic method of loosening up your muscles, as well as your mind.

3 - Get Creative
Another nifty tip to fight off pressure in a hectic situation is to be imaginative. Just think, how would William Shakespeare or John Lennon handle the same circumstances. While you may not want to write a sonnet or stage a weeklong bed-in, there are always artistic outlets to help keep your mind focused and get things off your chest. Have you ever tried painting the sky or knitting a sweater for your spouse? Find a way to develop something positive from the circumstances.

4 -  Don’t Be Lazy
Whether you are at work or home, acting sluggish can have negative circumstances. A prime example is taking a bath. In theory, the warm water is supposed to be soothing, along with some candlelight and classical music in the background. But in reality, the water gets cold too quickly. You may be hanging out with germs that lead to staph infections. Cell phones often fall underwater, and filth-muck builds up on the tile. Trying to take a bath can become more of a strain than a relief.

5         

Finally, it is wise to avoid social media and news outlets, especially during controversial events. Unfortunate occurrences, like a friend’s recent divorce or the death of a loved one can easily bring down one’s spirits. You may also get reminded of broken relationships and other lousy stuff that happened to you in the past. There is no reason to look at a high school bully’s family photo or read his political rants. As long as you remain positive, relaxation can be a walk in the park.

Matthew Anderson appointed President and CEO of Ontario Health

TORONTO, Dec. 20, 2019 /CNW/ - Today, the Board of Directors of Ontario Health announced that Matthew Anderson is joining the new provincial health care agency as its President and CEO effective February 1, 2020. 

Anderson has extensive team-building, system change and health care experience, including immersion in hospital and community networks, is highly focused on the needs and experiences of patients and caregivers, and brings a wide range of experiences to draw on to lead the transformation of Ontario's health system. 

Since 2016 he has been serving as the President and CEO of Lakeridge Health, a health system and hospital network that serves Durham Region, Ontario. He has been working in health care since 1992 and rose quickly to leadership positions, becoming Chief Information Officer of University Health Network (UHN) in 1998, a Vice President at UHN in 2000, and was named one of Canada's Top 40 under 40 by the Globe and Mail in 2004. In 2008, Matthew was named CEO of the Toronto Central Local Health Integration Network and in 2010, became CEO of William Osler Health System.

"Matthew joining Ontario Health as its President and CEO is a significant step towards building a modern government agency that, once fully established, will be responsible for creating a patient-centred, connected health care system that delivers high-quality services to Ontarians where and when they need them with the respect and dignity they deserve," says Bill Hatanaka, Chairman of the Board of Ontario Health. 

Much work has been done in preparation for today's announcement which included a rigorous, national search and extensive consultations with many stakeholders across all health sectors to assist in identifying the right candidates for this role.   

"We are delighted to have Matthew join our team and are eager to work with him," adds Hatanaka.

Currently, Ontario Health comprises highly-skilled staff from 19 health care agencies from across Ontario, who are bringing their combined knowledge, strengths and experiences into one integrated organization, collectively applying the best of what they do – through one strategy and one set of priorities - to actively support those on the frontlines and to benefit all Ontarians.

"I am extremely pleased that Matthew has agreed to bring his years of leadership experience in improving health care to his new role as President and CEO of Ontario Health," said Christine Elliott, Deputy Premier and Minister of Health. "As a trusted, innovative and dynamic leader, he will play a key role in helping to transform our public health care system around people's needs to drive real improvements that patients will experience first-hand and that help end hallway health care."   

Under Anderson's leadership, the team at Ontario Health will:

• Support and help achieve the government's goal of ending hallway health care
  
  
• Improve the quality of Ontario's health care by measuring it, creating evidence-based standards for what quality care looks like, and holding health care providers and organizations accountable for making improvements 
  
  
• Meet the health care needs of local communities through digital health and virtual care platforms, quality improvement initiatives as well as workforce planning and support
  
  
• Apply key learnings from Ontario's world-class cancer system to address other areas of need – such as mental health and addictions and other chronic conditions
  
  
• Leverage digital systems in order to drive efforts to modernize the current health care system
  
  
• Pace change and achieve transformation while protecting front-line care
  
  
• And engage with professional stakeholders, patients, families, other caregivers, Indigenous, Francophone and other communities and partners to ensure Ontario Health's insights are rich, its relationships are strong, and the opportunities forged together are beneficial to all Ontarians

"I am looking very forward to joining Ontario Health and supporting the creation of a modernized and more integrated patient-centred health care system," says Matthew Anderson.  "The potential for our collective strength in partnership with health sector stakeholders, patients and their caregivers is enormous."

Ontario Health, once fully established, will be the provincial agency responsible for ensuring Ontarians receive high-quality health care services where and when they need them. www.ontariohealth.ca

SOURCE Ontario Health