Hint: It's all about a new certification.

1.Right now, the beauty industry creates more than 877 pounds of waste every single minute in the U.S. and Canada.

That's over 421,000 pounds a day.

And we're not just talking hair (though there's 63,000 pounds of clippings alone). There's also excess hair color, lightener and toner (over 42,000 pounds) … used metal like hair foils, color tubes and aerosol cans (over 110,000 pounds) … And don't get us started about all the other stuff, including the personal protective equipment like gloves, masks and disinfectant wipes the staff has been running through since the coronavirus hit.

2.All that waste doesn't just magically disappear on its own.

It winds up going straight into landfills and potentially our drinking water.

Both of which can happen when all that extra hair color, lightener and toner are rinsed down the drain.

3.But wait! The first industry-wide Sustainable Salon Certification in North America lets you know which salons are doing their part to reduce their environmental footprint and become carbon neutral.

It's issued by Green Circle Salons, a beauty waste recovery service founded 12 years ago to help salons in Canada and the United States recycle and repurpose up to 95 percent of such waste. And now they're even offsetting participating salons' carbon emissions for free.

Here's how it works.

Metals are melted down into aluminum sheets or bars to be used to make products like car parts and bicycles.

Excess hair color is turned into clean energy or separated into water and oil, with the water cleaned and returned to the water system.

Personal protective equipment is likewise turned into clean energy, and any resulting ash can be used to make asphalt, bricks and other construction material.

And all that hair? Turns out lots can be done with it instead of just letting garbage bags full of sweepings produce greenhouse gases while trying to break down.

It can be turned into bio-composite plastic to make things like recycling bins, for example, or used to research and develop new environmental technology such as insulation and stormwater filtration. Heck, it can even be made into products targeted for humanitarian efforts.

"We give beauty waste a new life," says Shane Price," Green Circle Salons' founder and CEO, noting that you can easily find a nearby Certified Sustainable salon online. "Salons that obtain this certification prove to their clients and employees that they're proud to be sustainably responsible and are putting in the effort to make a crucial impact on the environment."

4.Salons displaying this decal in their window serve as an alert that you're helping to create a better world - and that those eco-warriors will love you for having your highlights done there.

In fact, according to a recent Market Research study, 88 percent of beauty professionals think it's important to work in a green and sustainable salon or barbershop. And 60 percent of customers said they'd even consider switching salons if they knew all the waste from their visit would be recovered.

(NewsUSA)

"The Lady's Mine"
by Francine Rivers

New York Times bestselling author Francine Rivers returns to the California frontier in this sweeping, romantic tale of a displaced New England suffragette, a former Union soldier disinherited by his Southern family, and the town they join forces to save.

Kathryn Walsh arrives in a tiny mining town in the Sierra Nevadas, coming to claim an inheritance of a defunct newspaper office. The town is overflowing with brothels and saloons, and a seemingly worthless mine. Kathryn relaunches her uncle's newspaper and finds herself pitted against the town's most powerful men.

When local saloon and hotel owner Matthias Beck keeps finding himself on the same side of the issues as the opinionated Miss Walsh, his restless search for purpose becomes all about answering the call of his heart. Purchase at https://bit.ly/3GBwObY.

"Specters of Sapience"
by Alex Hackett

The Sapience series is a dark, mature twist on the magical school concept. In the second book of the series, a big story is compressed into a quick read that alternates between jolting moments of terror and deep moments of love and self-reflection, which will resonate with any reader.

Around Sapience University, fallen combatants are emerging from their graves as undead creatures called Lifeless. Some hope to resurrect the Lifeless, while others want to return them to their graves. When everyone returns to Sapience for the winter semester, some students seem eerily different. Students continue their magical studies unaware that enemies walk among them. However, it won't be long until the enemy strikes and sends the school back into chaos. Visit www.spiritsofsapience.com.

"Terriers in the Jungle"
by Georja Umano

Roxie and Romeo, two spunky dogs, ponder, philosophize and crack jokes as they express underlying feelings of loneliness, fear and love. We watch them transform from unwanted street canines to beloved companions and pets. The two adore each other, their home and their mom Kate.

But Kate, being an ardent animal conservationist, decides the family will move to Kenya to help save endangered elephants. The dogs must now learn to survive in the midst of wildlife, dangerous people and circumstances far from most American dogs' understanding. We experience their journey as they adapt and grow into international heroes, in their own words. Inspired by real events! Purchase at https://amzn.to/3EJjPTB.

"Comfort in the Wings"
by Jennifer Collins

"A story of love, loss and the possibility of redemption that brings home the feeling of loss in a way that no words can truly express."

Larissa Whitcomb flounders in the wake of unimaginable losses. Forget about coping; she can barely function. Life as she has known it evaporates, and she isolates herself from work and friends. Aware, however, of the dangers of her bleak existence, she reluctantly agrees to embark on a unique business opportunity, which becomes Larissa's journey of grieving.

She will be challenged by unwelcome encounters, confronted by emerging secrets and emotions and startled to find joy in the most unexpected places. Can her battered heart open to new possibilities? Purchase at https://amzn.to/3yTWEo9.

NOTE: BookBites is presented by BookTrib.com.

(NewsUSA) - Each winter, unpredictable weather creates an avalanche of logistical and financial problems for local governments.

As the COVID-19 pandemic persists, these challenges are compounded by staffing shortages due to illness and quarantine. Local government officials struggle to find ways to keep their streets clear and safe, while meeting the expectations of local schools, businesses and residents, and managing spiraling costs.

However, the easy-to-use technology that has fueled the success of ride-sharing services is making inroads, so to speak, in snowplow fleet management and delivering a real difference for U.S. cities and towns this winter.

SNOWiQ, an Uber-like mobile application, helps municipalities quickly boost and manage their snowplow fleets. The program can match available plows and drivers with the snowy streets that need them most, enhancing local resources with the help of on-demand area contractors. The system clears the way for any resident or contractor with a truck and plow attachment to receive approval to plow city streets -- and get in on the action (and the income) of keeping wintery roads safe.

One notable example of the utility of SNOWiQ can be found in Montgomery County, Maryland, a suburb of Washington, DC, that requires its full-time snow removal fleet to scale on a moment's notice.

The county turned to EastBanc Technologies, developer of SNOWiQ and the TERRAiQ platform whose smart technology fuels SNOWiQ and several other intelligent fleet management solutions, to modernize its operations and enable its field team to provide a fast and effective emergency response during winter storms.

The SNOWiQ application makes it easy to add contractors on an as-needed basis and to equip the entire fleet with the same easy-to-use tool -- a mobile application on their smartphones that is highly visual and shares route progress, updates and new requests in real time.

After completing a pilot, the program was launched full-scale for the Montgomery County Department of Transportation. Full-time county drivers and on-demand contractors receive and report plowing progress from their mobile phones.

This strategy provides local supervisors with a detailed picture that enables maximum efficiency of workforce dispatching and scaling. An added benefit allows residents to access a public-facing SNOWiQ-powered dashboard to see real-time information about area snowstorm response activity.

The success of SNOWiQ highlights the feasibility and promise of mobile technology to help local governments deliver better service and cut costs. When spring comes and the snow stops falling, TERRAiQ technology could even be deployed to support building inspections and leaf removal, along with other on-demand public services.

Visit eastbanctech.com to learn more about SNOWiQ and the TERRAiQ suite of applications that power today's innovative connected experiences and improve our daily lives.

(NewsUSA) - If you have a chronic or recurring infection, getting accurate results of diagnostic tests can make a big difference in your quality of care and quality of life. Patients with infections value the resolution that comes from accurate testing, diagnosis, and good treatment that MicroGenDX's Next-Generation DNA Sequencing (NGS) enables.

When a patient is infected, they will usually be prescribed an antibiotic or antifungal by their healthcare provider. These antimicrobials are often chosen based on culturing, growing the specimen in a petri dish. There are limitations to this 150-year-old technology that MicroGenDX is helping to solve.

MicroGenDX uses DNA sequencing technology to identify all bacteria and fungi in a sample from an infected patient, no growth required. NGS detects many microbes that cultures often miss. This provides a patient's physician with a more comprehensive result enabling appropriate and optimized therapy.

"Our mission at MicroGenDX is to improve clinical outcomes by offering clinicians and their patients the most informative and impactful microbial diagnostic tests that science can provide," says CEO Rick Martin. MicroGenDX makes a difference for patients like Kelsey, who struggled with a urinary tract infection so painful that it left her bedridden. When Kelsey finally received the correct antibiotic to treat her infection based on MicroGenDX test results, she was able to recover and return to a pain-free life.

"What makes MicroGenDX unique is our curated database of over 50,000 microbes, our improved turnaround time, our patient-friendly price point, and our clinical research data that strongly supports the clinical utility of Next-Generation Sequencing," Martin emphasizes.

Next-Generation Sequencing (NGS) is a technology that allows for more specific identification of disease-causing organisms than the traditional cultures and polymerase chain reaction (PCR) genetic tests used by many labs. Although the technology itself is not new, MicroGenDX, which has been in business for 12 years, has made NGS possible for use in an everyday clinical setting. In the past, NGS technology was expensive and time-consuming. Today, NGS is used by a variety of major companies and research institutions, including NASA, through MicroGenDX, and MicroGenDX is helping to open the door for the use of NGS in clinical medicine.

MicroGenDX provides results for diagnoses related to urinary tract infections (UTI), prostate infections, hip and knee infections, wound infections, sinus infections, lung infections and more. The company continues to conduct research to expand the evidence base for the technology, with more than 35 published clinical studies and more than 40 ongoing clinical trials.

MicroGenDX's NGS has a number of benefits over traditional culture and PCR labs:

- Accuracy. The MicroGenDX test matches patient samples against its microbial database of 50,000 species for maximum accuracy in the NGS results.

- Affordability. The MicroGenDX offers low rates for both qPCR and NGS to help clinicians and patients control costs without sacrificing quality.

- Speed. MicroGenDX has the quickest turn around time of any NGS provider on the market at 3-5 business days for most NGS samples.

- Variety. The MicroGenDX lab accepts a broad range of samples and can provide information on hard to culture and uncommon bacterial and fungal species, including Mycobacterium and Molds.

- Antibiotic Resistance: MicroGenDX recognizes the threat that antimicrobial resistant organisms present to current medicine and the over 35,000 deaths a year it causes. The use of NGS allows for targeted antibiotic treatment that helps combat the growing issue of antibiotic resistance. MicroGenDX also detects the presence of 17 antibiotic resistance genes allowing clinicians to avoid ineffective treatments.

Visit microgendx.com for more information about the company's services, and check them out on social media via Facebook, Twitter, and Instagram.

(NewsUSA) - The to-do list for newly engaged couples can be daunting. Finding a venue, booking a caterer, choosing a dress -- there are many details that need to be factored into a wedding budget, regardless of who is paying. Starting a new life together is a perfect opportunity to establish solid financial habits that will serve you well throughout your marriage.

A CERTIFIED FINANCIAL PLANNER™ professional can help couples develop a smart plan to manage engagement and wedding expenses. Setting priorities early on can help avoid conflicts as the big day approaches. Start by considering these four elements of planning for wedding expenses:

• Make a list. Write down everything you both need or want for your dream wedding. That includes items large and small, from the number of guests to the types of flowers or favors.
• Rank the list. Now that you have your list, put things in order of priority. Assign a number to each item in order of importance, such as a live band, sit-down dinner or elaborate cake. Or start by sorting needs and wants into categories, using 1 as most important, 2 as moderately important and 3 as least important. You will need to agree on the most important items, whatever those may be.
• Budget the list. Assign an estimated price to each category or item, according to how much you are able and willing to spend. Consider cutting back on flowers in order to fund a sit-down dinner, for instance, or opt for a buffet-style dinner so you can invite more guests.
• Listen to the lists. This is the time to be a good listener. Hear what your partner has to say about needs and wants; what is important to one of you may not be as important to the other. Financial compromise is a skill that will serve you throughout married life.

Data from loan services show that approximately 45% of couples racked up debt to pay for their wedding, and that ultimately the debt resulted in consideration of divorce. Nip that risk in the bud by avoiding debt when you assess your wedding expenses. A CFP® professional can help you think outside the box and guide you in making smart financial choices during the wedding planning process.

Visit LetsMakeAPlan.org for more information about managing wedding expenses and planning your financial future.

(NewsUSA)

"The characters are well-developed and smart ... even the very minor characters have backstories ... Very enjoyable!" -The Cozy Mystery Blog

The Dulcie Chambers Mystery series is perfect for anyone who loves following along with an unconventional amateur detective as she solves the classiest whodunnits you've ever read. It's also perfect for those who want a splattering of the art world mingling with their mysteries, satisfying penchants for stylishness while learning about anything from oil painting to falconry.

Author Kerry J Charles' background more than qualifies her to pen artistic mysteries steeped in uncanny depths of knowledge. She has worked as a researcher, writer and editor for National Geographic, the Smithsonian Institution, Harvard University and several major textbook publishers. She holds four degrees and has carried out research in many of the world's art museums as a freelance writer and scholar.

AN ART CURATOR TURNED SLEUTH EXTRAORDINAIRE 

Charles threw the doors wide open with her first novel, "An Exhibit of Madness," (2013) starring the cultivated curator Dr. Dulcinea Chambers. Dulcie just opened a new exhibit of watercolors at the Maine Museum of Art. Everything seems poised for success until she discovers a corpse where the painting should have been and, worst of all, she's one of the primary suspects.

Dulcie wouldn't consider herself a heroine but is forced to be her own when her life takes this crazy turn. She joins forces with Police Detective Nicholas Black to clear her name, and soon her sleuthing becomes a recurring habit. Detective Black gets pulled in and becomes an ongoing character throughout the series in Dulcie's mysterious misadventures.

Book Two sees her seeking the truth about a stolen van Gogh painting found with a dead scuba diver, all while traversing the stormy seas of love in "From the Murky Deep." Things get even more complicated in the compelling third book, "The Fragile Flower." BookTrib's review affirms that "Readers will be inspired by Dulcie's resourcefulness and determination in achieving her goals, and stick around for the relationships she cultivates … Charles skillfully blends information about art history and painting technique into her exciting whodunnit that will keep readers guessing until the very end."

Luckily, it's not the end of the intrigue. The next book, "A Mind Within," showcases Dulcie stretching her creative muscles into the unusual genre of Outsider Art. An old boyfriend then brings more than just personal drama when he pops over from Scotland for a visit in "Last of the Vintage." Falconry is an unexpected art form that flies into action in the equally captivating "The Hand That Feeds You." Finally, "Bolt From the Blue" adds high fashion and even opera into the eclectic mix.

A COLLAGE OF ART, MURDER AND A BIT OF ROMANCE 

Charles crafts characters with detailed and nuanced personalities as well as contexts equally as interesting as the plot twists. Stay tuned for the next scrape that Dr. Chambers manages to get into (and out of) when the eighth novel comes calling. Dive in at www.kerryjcharles.com. 

BookBites is presented by BookTrib.com.

(NewsUSA) - Now more than ever, health and wellness are on everyone's mind. To support your immune system, it's important to follow a healthy diet that includes vitamins, minerals, fiber and protein. One easy way to get plant-based protein is from peanuts and peanut butter.

Peanuts are known as a superfood because they deliver significant nutritional value in a small amount. One serving of peanuts is an ounce or approximately 35 peanuts and a serving of peanut butter is two tablespoons. Just one serving of peanuts delivers seven grams of protein, 19 vitamins and minerals, fiber and heart-healthy fats.

"Studies conducted in the United States and around the world reveal that eating peanuts regularly helps prevent disease, improves life expectancy and delivers positive effects throughout the body," says Dr. Samara Sterling, a nutrition scientist and research director with The Peanut Institute.

"When you have foods such as peanuts and peanut butter that deliver plant protein, fiber and healthy fats, you're making a smart choice that will keep you feeling full and help power you through the day," Dr. Sterling adds.

Peanuts not only contribute vitamins and minerals, but they provide energy and help support muscle repair, she emphasizes.

Peanuts can also be good for your mind as well as your body.

"When you break down the nutritional structure of peanuts, they have a unique combination of vitamins, minerals and bioactive compounds, including arginine, resveratrol, niacin, vitamin E and coumaric acids, that can contribute to cognition and mental health," explains Dr. Sterling.

A study published in 2021 in the journal Clinical Nutrition suggests that peanut and peanut butter consumption may improve cognitive function and reduce stress, based on data from healthy young adults.

Adding peanuts and peanut butter to your diet is easy.

Visit peanutinstitute.com for more information and for breakfast, lunch, dinner, dessert and snack ideas.

Meanwhile, check out this recipe for Peanut Butter Tart with Chocolate Crust and Strawberries:

You need:

• 1 cup Medjool dates, seeds removed
• 1 cup peanuts, unsalted
• 1/3 cup cocoa powder
• 2 tablespoons brown sugar
• 3 tablespoons water
• 4 ounces low fat cream cheese, softened
• 1 cup creamy peanut butter
• 1/2 cup Greek yogurt
• 1/2 teaspoon vanilla
• 1/4 cup butter, softened
• 2 tablespoons brown sugar
• 1 cup strawberries, diced
• Chopped peanuts for garnishing

1. Combine the dates and peanuts in a food processor, and blend into small pieces.
2. Add cocoa powder, brown sugar and water into the food processor and blend until it takes a dough form.
3. Press crust into the base of a pie tin, working up the edges.
4. Place crust in the freezer while you combine filling.
5. For pie filling, combine remaining ingredients in the food processor or mixer. (Make sure cream cheese and butter are completely softened before mixing.) Blend until all ingredients are incorporated and creamy.
6. Fill pie crust with the filling, smoothing out the top. Garnish with chopped peanuts and strawberries.
7. Refrigerate until set. Serve cold.

(NewsUSA) - Looking for answers after experiencing unexplained fainting episodes at just 33, Kymberli Petronio, wife and mother of four, sought out a heart specialist. The cardiologist recommended an insertable heart monitor, designed for people who experience infrequent, unexplained fainting, or who may have an undiagnosed heart rhythm condition.

More than a year later, Petronio fainted again. This time, her heart stopped for 19 seconds but began beating on its own again. Her implanted Reveal LINQ device transmitted the data to her doctor's office and from there, they were able to diagnose a heart condition and implant a Medtronic pacemaker to help regulate her heartbeat.

"The Reveal LINQ is the reason I'm here," says Petronio. Today, Petronio is living an active life with her family and wants to share her story to educate others. Getting heart smart about common heart rhythm issues starts with understanding the terms and treatment options. 

What is an arrhythmia?

An arrhythmia is an irregular rhythm caused by a malfunction in the heart's electrical system. Common symptoms may include a fluttering feeling in the chest, chest pain, heart palpitations, rapid or pounding heart rate, fainting, fatigue, shortness of breath or dizziness.

What are the treatment options?

Cardiovascular implantable electronic devices (CIEDs) are a common treatment option for patients with an arrhythmia. CIEDs include pacemakers and implantable cardioverter defibrillators (ICDs), which regulate a person's heart rate. A pacemaker typically is implanted in the chest and sends out low-energy electrical stimulation to increase a too-slow heart rate. An ICD also is placed in the chest: when a person's heart beats dangerously fast, the ICD will deliver a shock or painless pacing therapy to interrupt and reset the heart's rhythm. For some patients with heart failure, an advanced pacemaker or defibrillator -- called cardiac resynchronization therapy -- can help the lower chambers of the heart beat in sync, reducing the symptoms of this progressive condition. And many patients with atrial fibrillation (AFib), a quivering in the upper chambers of the heart, are candidates for minimally invasive catheter cryoablation.

Your Heart Health Matters 

February is American Heart Month and a critical time to learn more about heart health. Learn the signs and symptoms of heart disease and keep up with your regular doctor appointments and screenings. To learn more about heart health, visit Medtronic.com.

(NewsUSA) - Whether it's from everyday deadlines, financial struggles, or the COVID-19 pandemic, stress shows up often in life. And your body reacts to it: your heart rate increases, your blood vessels narrow -- and over time, these little blows can add up and do damage to your health, particularly your heart. With chronic stress, you're more likely to have high blood pressure, heart disease, diabetes, obesity, and poor sleep. Even other parts of your body -- from your lungs to your gut -- can take a hit.

But while you can't always limit the amount of stress in your life, you can work on changing how you respond to it. Just like the automatic "fight or flight" response that kicks in when you're scared -- your muscles tense, heart rate increases, and brain becomes more alert-- your body also has a built-in, healthy relaxation response. When that's triggered, the opposite happens: your breathing and heart rate slow down, and your blood pressure decreases.

Luckily, with practice, you can learn to trigger that response. Try these techniques on your own or find a teacher or class to help you get started. Don't get discouraged if you don't get the hang of it quickly. And if one approach doesn't work for you, try something new. You can learn to de-stress in lots of other ways.

Meditation. One of the most studied approaches for managing stress, this involves developing your ability to stay focused on the present, instead of worrying about the past or future. Find a quiet location with as few distractions as possible. Get comfortable by either sitting, lying or walking. Focus your attention on a specific word or set of words, an object or your breathing. And let distractions, including thoughts, come and go without judgment.

Progressive muscle relaxation. To feel the effect, first tense your muscles for a few seconds, then relax them. Start by tensing and relaxing your toes, then your calves and on up to your face. Do one muscle group at a time.

Deep breathing. Take in a slow, deep breath, let your stomach or chest expand and then exhale slowly. Repeat a few times. Many people don't breathe deeply, but it is relaxing and something you can do anytime, anywhere.

Guided imagery. This involves a series of steps that include relaxing and visualizing the details of a calm, peaceful setting, such as a garden.

Practice self-compassion. Understand that life's challenges are inevitable. Give yourself the care and tenderness you need when experiencing difficulty.

Getting your mind and body to a place of calm doesn't always mean being still, however. Other healthy ways to manage stress include taking a yoga or tai chi class, talking to a professional counselor, joining a stress management program or an art class, or meeting up with friends for a brisk walk. Being in nature can be very soothing for some people.

Combining de-stressors such as these with other healthy habits can go a long way toward strengthening your heart. Eat more veggies, fruits and whole grains, and less sodium, sugar and saturated fats, for example. Move your body more -- such as through dancing and walking meetings. Find exercises you actually love and do them regularly. Get enough good, quality sleep. And develop a strong social support system. Then rethink some of the familiar ways you may be coping with stress, such as drinking alcohol frequently, using drugs and other substances, smoking or overeating. They can actually worsen your stress -- and your health.

Taking care of your heart health is a lifelong journey, but at a time when the risk of severe illness from COVID-19 remains higher in people with poor cardiovascular health, learning new ways to make your heart strong has become even more important.

You can learn more about heart health from the National Heart, Lung, and Blood Institute by visiting www.nhlbi.nih.gov. If you need help finding additional resources to help you cope with stress, talk to a healthcare provider. Seek urgent care if you can't cope at all or have suicidal thoughts. Resources are also available at nimh.nih.gov/health/find-help.

(NewsUSA) - Se trate de los plazos de entrega diarios, las dificultades financieras o la pandemia de COVID-19, el estrés aparece a menudo en la vida y su cuerpo reacciona: su frecuencia cardiaca aumenta, sus vasos sanguíneos se contraen y, con el tiempo, estos pequeños impactos se acumulan y dañan su salud, particularmente su corazón. Con el estrés crónico, es más probable que tienda a desarrollar hipertensión, cardiopatía, diabetes, obesidad y trastornos del sueño. Incluso otras partes del cuerpo pueden verse afectadas; desde los pulmones hasta los intestinos.

Aunque no siempre es posible limitar la cantidad de estrés en su vida, puede modificar su respuesta ante él. Al igual que la respuesta automática de "luchar o huir" que se gatilla cuando siente miedo y sus músculos se tensan, su frecuencia cardiaca aumenta y el cerebro está más alerta, su cuerpo también tiene incorporada una respuesta saludable de relajación. Cuando se gatilla, sucede lo opuesto: su ritmo respiratorio y frecuencia cardiaca disminuyen y su presión arterial baja.

Afortunadamente, con la práctica, puede aprender a activar esa respuesta. Pruebe las siguientes técnicas por su cuenta o busque un instructor o una clase que le ayuden a comenzar. No se desanime si no agarra el ritmo rápidamente. Además, si un método no da resultado, pruebe con otro nuevo. Puede aprender a reducir el estrés de muchas otras maneras.

Meditación. Uno de los enfoques más estudiados para manejar el estrés, implica desarrollar la capacidad de mantenerse concentrado en el presente y no preocuparse por el pasado o el futuro. Busque un lugar tranquilo donde haya la menor cantidad posible de distracciones. Póngase cómodo, ya sea sentado, recostado o caminando. Centre su atención en una palabra específica o un grupo de palabras, un objeto o su respiración. Deje que las distracciones, incluidos los pensamientos, vengan y se vayan sin juzgarlos.

Relajación muscular progresiva. Para sentir este efecto, primero, tense los músculos por unos segundos y luego relájelos. Comience tensando y relajando los dedos del pie, después las pantorrillas y siga subiendo hasta la cara. Trabaje un grupo muscular a la vez.

Respiración profunda. Inhale de manera lenta y profunda, dejando expandir el estómago o el pecho y, luego, exhale lentamente. Repita un par de veces. Muchas personas no respiran profundamente, pero es algo relajante que puede hacer en cualquier momento y lugar.

Imágenes guiadas. Esto implica una serie de pasos que incluyen relajarse y visualizar los detalles de un lugar tranquilo y apacible como, por ejemplo, un jardín.

Practicar la autocompasión. Comprenda que los desafíos de la vida son inevitables. Dedíquese el cuidado y la atención que necesita cuando esté atravesando dificultades.

No obstante, llevar su cuerpo y su mente a un lugar de tranquilidad no siempre significa estar quieto. Otras maneras saludables de manejar el estrés son las clases de yoga o taichí, conversar con un consejero profesional, participar en un programa para el control del estrés o una clase de arte, o reunirse con amigos para dar una caminata rápida. Para algunas personas, estar en medio de la naturaleza es muy tranquilizante.

Combinar estos factores desestresantes con otros hábitos saludables puede ser muy beneficioso para fortalecer su corazón. Coma más verduras, frutas y granos enteros y consuma menos sodio, azúcar y grasas saturadas, por ejemplo. Muévase más, por ejemplo, a través del baile o juntándose con otras personas a caminar. Busque ejercicios que realmente le gusten y practíquelos periódicamente. Procure tener un sueño de calidad y suficiente, y desarrolle un sistema sólido de apoyo social. Después, reconsidere algunas de las maneras habituales que tiene para lidiar con el estrés, como beber alcohol a menudo, consumir drogas u otras sustancias, fumar o comer en exceso. Estas cosas, de hecho, pueden empeorar su estrés y su salud.

Cuidar de su salud cardiaca es un proceso de toda la vida, pero en tiempos en los que el riesgo de sufrir una enfermedad grave por COVID-19 sigue siendo más alto para las personas con problemas de salud cardiovascular, aprender nuevas maneras de fortalecer el corazón es aún más importante.

Puede obtener más información sobre la salud cardiaca en el sitio web del National Heart, Lung, and Blood Institute (Instituto Nacional del Corazón, los Pulmones y la Sangre), en www.nhlbi.nih.gov. Si necesita asistencia para encontrar más recursos que le ayuden a lidiar con el estrés, consulte a un profesional de la salud. Busque atención de urgencia si no puede afrontarlo o si tiene pensamientos suicidas. También encontrará recursos en nimh.nih.gov/health/find-help/ayuda-para-la-salud-mental.