Four Corners Healthy Living Spring 2023

RESTORATIVE REMEDIES

CONTENTS LETTER FROM THE EDITOR

Spring is a busy season for many families in the Four Corners. It's the perfect time to take to the trails or plant a garden, sign up for spring sports or savor a picnic outdoors. As we slip into a season of activity and adventure, remember that rest should also be part of routines.

Rest is essential to maintain mental well-being, as well as physical health. Pausing provides the body with the ability to process information and restore energy. Resting increases concentration and memory, strengthens the immune system, reduces stress and improves both metabolism and mood. So, it is only fitting that Restorative Remedies is the theme for this issue of Four Corners Healthy Living.

Inside these pages, writers address various avenues people explore to find health and healing. Not only does this issue include the usual fitness regimes and recipes, it also has helpful advice for people searching for answers to health questions about dental hygiene and vision health. Hopefully, the insight can help you or someone you love find support through natural care and holistic practices.

But finding balance requires patience, practice and pause. A journey of health and healing is a process that involves both the body and mind. Rest between the big adventures. Process the experiences. Address obstacles with an open mind. So, in turn, we can be there to support others on their journeys, too.

Ballantine Communications uses reasonable effort to include accurate and up-to-date information for its special magazine publications. However, all information comes from a variety of sources and may change at any time for any reason. To verify specific information, refer to the organization or business noted. View online: www.durangoherald.com.

NATURAL HEALING

ALTERNATIVES TO INVASIVE INTERVENTIONS

By Benjamin Brewer

While surgery is often necessary to address many medical concerns, it can also be expensive, and require a lengthy recovery period. Fortunately, there are alternatives to invasive surgery that may be considered. To recover from injuries or avoid invasive interventions, patients should weigh every option and how each treatment can benefit them.

ACUPUNCTURE

For those who suffer from chronic pain or conditions that have not responded to other treatments, acupuncture may be a viable alternative to invasive surgery. Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body to stimulate the body’s natural healing mechanisms. Throughout the Four Corners, licensed acupuncturists can help patients with various conditions, including back pain, migraines and arthritis.

CHIROPRACTIC CARE

Chiropractic care is another alternative to invasive surgery that may be appropriate for certain patients. Chiropractors use manual manipulation techniques to realign the spine and other joints, which can help relieve pain and improve mobility. Additionally, chiropractic care may be used to treat conditions such as sciatica, herniated discs and carpal tunnel syndrome. Most chiropractic clinics offer various services, including spinal adjustments, massage therapy and even nutritional counseling.

PHYSICAL THERAPY

Physical therapy is another treatment option that may help patients recover from injuries, surgery or chronic pain. Physical therapy involves exercises and stretches to improve strength, flexibility and range of motion. Additionally, physical therapy may be used to treat conditions such as back pain, neck pain and arthritis. Various physical therapy clinics offer a diverse range of services, including manual therapy, aquatic therapy and sports rehabilitation.

CRYOTHERAPY

Cryotherapy is a non-invasive treatment that involves exposing the body to extremely cold temperatures for a short period. Cryotherapy may reduce inflammation, improve circulation and relieve pain. Additionally, cryotherapy may be used to treat conditions such as arthritis, fibromyalgia and multiple sclerosis. Cryomedspa in Durango is one of the only cryotherapy centers in the area that offers whole-body cryotherapy, localized cryotherapy for chronic pain as well as cryo facials.

HYPERBARIC OXYGEN THERAPY

Hyperbaric oxygen therapy (HBOT) is a noninvasive treatment that involves breathing pure oxygen in a pressurized chamber. The increased pressure in the chamber allows the lungs to take in more oxygen, which is delivered to the body’s tissues faster than normal. This process can promote healing by stimulating the growth of new blood vessels and improving blood flow to damaged tissues. HBOT may be used to promote healing and reduce inflammation. Additionally, HBOT may treat conditions such as carbon monoxide poisoning, diabetic foot ulcers and radiation injuries.

While surgery may be necessary in certain cases, patients can take comfort in the abundance of treatment options available to help them cope with chronic pain or recover from injuries. Acupuncture, chiropractic care, physical therapy, cryotherapy and hyperbaric oxygen therapy are just a few alternatives to invasive interventions that patients can consider. With the help of licensed professionals, patients can receive effective treatment for their conditions without undergoing risky and expensive surgeries.

BETTER WELL-BEING

BIOFEEDBACK PROVIDES BASELINE FOR HEALTH

By Hunter Harrell

Ever walk into a room and notice the vibes are off? Humans often recognize subtle changes in our surroundings, especially if we are familiar with them. This innate awareness of our bodies and environment also allows us to recognize problems with our health if we train ourselves to be mindful of it.

To improve personal health, patients first have to identify barriers to wellness. This involves a deep dive into activity, diet and lifestyle. As a board certified physician and naturopath, John Partenope uses a noninvasive technology to gather data and biofeedback training to determine the root cause of various health problems at his health clinic in Durango.

“Our body is giving electrical signals all the time,”Partenope said. “We can’t see them or touch them, but we can feel them.”

During a biofeedback session, a provider may attach sensors to the ankles, wrists and forehead, which connects to a terminal to read the data. The sensors monitor brain activity, breathing and heart rate, measure skin temperature and evaluate muscle tension. Partenope uses Individual-Frequency Interface Technology (I-FIT), but there are a variety of

emerging clinical and personal-use biofeedback devices on the market today.

“This software measures organs, glands, pathogens, environmental toxins, vitamins, minerals and hormones,” Partenope said. “So, everything has a frequency. This technology allows me to look inside the body and see what frequencies are high, which are low, and which ones are just right. So, it is very specific to the individual’s body.”

A better understanding of those signals grants individuals the opportunity to learn how to control the body’s involuntary functions, such as breathing, heart rate and muscle responses. Practitioners will ask a series of questions related

to symptoms that patients described, and compare the data gathered to determine paths that patients can take to address specific areas of health.

“The frequencies I see usually relate to the symptoms that people come in here with,” Partenope said. “It gives me a baseline of where your body is at – we fix and adjust.”

Biofeedback training is an avenue to supplement primary care, and can be useful in addressing a variety of mental and physical conditions. For example, patients use biofeedback to manage asthma, anxiety, depression and ADHD, chronic pain, constipation or incontinence, fibromyalgia, irritable bowel syndrome and side effects from cancer treatments. Biofeedback also appeals to patients that want to cease medications due to side effects.

Partenope said that results typically match the patient’s effort since biofeedback is a tool to measure progress. If a patient takes the appropriate actions, they often feel the difference before they return for another session and see those results.

“I usually see people once a month, and the average is about three visits,” Parentope says. After three months, he gives patients a maintenance protocol and checks in every six months or once a year to be sure patients aren’t experiencing any new issues, and the results they attained.

“MY BODY AND YOUR BODY ARE CAPABLE OF MIRACULOUS THINGS, JUST GIVE IT WHAT IT NEEDS, AND GET OUT OF ITS WAY.”

MENTAL WELLNESS

EXPLORE ALTERNATIVE AVENUES FOR SUPPORT

By Benjamin Brewer

Nontraditional forms of therapy for mental health support are gaining momentum in Four Corners communities. From equine and art therapy and outdoor therapy, these unconventional approaches provide individuals with more creative ways to engage with feelings and thoughts. Patients searching for an alternative to traditional therapy can look to these unique support services for solutions.

EQUINE THERAPY

Horses are social animals and are sensitive to the emotional states of humans. Through equine therapy, individuals can learn how to communicate with horses, develop trust and empathy, and improve their overall emotional well-being. This type of therapy is particularly effective for individuals who have experienced trauma, as it helps them to process their emotions and develop coping mechanisms.

One organization offering equine therapy is Horse Empower, a nonprofit organization based in Durango, that provides equine-assisted therapy and learning programs to individuals with mental health challenges. The organization was founded in 2012 and has collaborated with numerous community partners since that time.

ART THERAPY

Art therapy involves using art as a means of expression and communication. Patients can use art forms like painting, drawing or sculpture to explore emotions and work through personal challenges.

One organization that provides art therapy in the Four Corners region is Inspire heART. The nonprofit is based in Aztec, and uses art therapy to support communities affected by trauma and violence. The organization has worked with survivors of domestic violence, human trafficking and mass shootings to provide healing and support through creative expression.

Inspire heART also offers training and education to mental health professionals, educators and community leaders interested in incorporating art therapy into their work. The organization believes that art therapy can be a powerful tool for promoting healing and resilience, and it is committed to spreading awareness and understanding about the benefits of this approach.

Horse Empower’s educational programs are designed to help individuals of all ages experiencing mental health challenges, including depression, anxiety, PTSD and addiction. The organization uses horses as a tool for therapy and learning, as horses are animals that require their riders to be present and in the moment.

OUTDOOR THERAPY

Spending time in nature can help individuals to reduce their stress levels and improve their overall well-being. Additionally, engaging in physical activity can release endorphins, improving mood and reducing anxiety. Outdoor therapy programs provide a safe and supportive environment for individuals to explore emotions and address barriers to mental health.

Open Sky Wilderness Therapy is an example of an outdoor therapy program. Open Sky Wilderness Therapy is designed for individuals struggling with mental health challenges such as depression, anxiety and addiction. Participants in this program spend time in nature and engage in activities such as hiking, camping and rock climbing. The program also includes individual and group therapy sessions and family therapy.

Open Sky offers a range of specialized programs, including adolescent, young adult and family therapy, as well as specific tracks for addiction and trauma. The program emphasizes a strengths-based approach, promoting personal growth and self-awareness through hiking, camping and mindfulness meditation.

Nontraditional forms of therapy, such as equine, art, and outdoor therapy, are increasingly popular methods of mental health care. These therapies provide individuals with alternative options to traditional talk therapy, and they can be particularly effective for individuals who have experienced trauma or struggle with anxiety and depression. If you or someone you know is struggling with mental health challenges, consider exploring every option for additional support and resources.

Colorado Mental Health Professionals

Colorado Mental Health Professionals

At Alder Grove, we focus on preventing and treating emotional, relational, and behavioral issues in individuals, couples, and families. We offer a unique team-based approach to each of our client’s care needs in order to help them achieve their goals. If you are ready to get on the path to healing and wellness, we are ready to talk.

720-408-1842

aldergrovegroup.com Available

TRY THESE YOGA POSES FOR QUALITY SLEEP

By Hunter Harrell

When it is time to unplug and unwind for the day, many toss, turn and struggle to slumber. Those tired of tossing and turning may find that yoga is a natural way to prepare the body for a restful night.

Yoga is known to provide a wide range of health benefits, and different poses can help people achieve different goals. To relax the body before bed, consider implementing a simple 15- to 30- -minute restorative yoga routine. Wind down each evening by holding each pose for three to five minutes.

CHILD’S POSE

As a beginner-friendly resting position, child’s pose can relieve stress and fatigue by gently stretching joints, like the hips, thighs and ankles. The pose can also decrease back and neck pain when the head and torso are properly aligned and supported.

RECLINING HERO POSE

For some beginners or people with knee problems, this pose can be challenging to hold for long periods, but it has numerous therapeutic benefits. By stretching the upper thighs, pelvis and abdominal muscles, the position can ease muscle tension, strengthen the spine, and improve circulation, digestion and flexibility. Practicing the pose can relax the body, restore energy and reduce chronic pain.

SUPPORTED BRIDGE POSE

The primary purpose of the supported bridge pose is to elevate the heart above the head and neck, which helps to calm the nervous system. The gentle backbend allows individuals to release mental stress and physical tension by stretching the neck and shoulders. Individuals can stay in this pose and focus on breathing for as long as 30 minutes.

RECLINING BOUND ANGLE

Another great foundation for novice yogis, the reclining bound angle is a relaxing supine position that opens the hips, improves blood flow and stretches the groin and inner thighs. Lying on the back allows for deeper breathing and improves oxygen flow. It relaxes abdominal muscles, which can help with tummy troubles and period pain.

LEGS UP THE WALL

As simple as it sounds, this pose is remarkably restorative for the nervous system. Legs up the wall is a gentle approach to stretching the back of the legs. The position reduces inflammation in the feet, ankles and legs. Practicing this pose for as little as five minutes a day can do wonders to calm the body and mind.

PREVENT INJURIES FROM OUTDOOR ACTIVITIES

By Connie Byers

After a long winter that overstayed its welcome, spring has finally arrived. From biking and trail running to hiking and rafting, warmer weather means it’s time to get out in the wild. But all these outdoor activities come with a need for some basic safety precautions. “Prevention is worth a pound of cure,” and the best form of treatment for an outdoor injury is prevention. When on the trail, in the mountains or floating down the river, you can’t necessarily control the conditions around you. But with a little extra planning, you can be smart about how you interact with them.

START SLOW

If this is the year that you’re finally going to test your standup paddleboard skills or bag your first fourteener, remember to start slow and prevent injury by easing into the process. It takes time to build skills and muscles for a new activity. When first starting out, take the time to learn the proper form and the best approach to set yourself up for injury-free success.

ADVENTURE WITH CAUTION

Whether you’re headed for a hike, a trail ride or a camping trip, start your adventure with caution. Keep your eyes open for items that may trip you on a trail, rocks that may shift under bike tires, or things in the campsite area that might be dangerous.

DON’T FORGET THE SUNSCREEN

Sun protection might not keep you from major injuries, but it will keep you safe from one of the most common hazards of outdoor activities—sunburn and skin damage. Wearing a broad-spectrum sunscreen with an SPF of 30 or higher can help to keep your skin safe from painful burns and allows you to enjoy more fun

STRETCH IT OUT

Particularly when heading for the trails or river for the first few times, you’re going to want to give those muscles a good stretch to warm them up. It’s a simple step that can help to prevent muscle pulls and strains.

GEAR UP

Especially when trying a new activity, there’s a tendency to wait to see if you enjoy it before investing in gear—but this can be a costly error. Those new to a sport often sustain injuries because they aren’t wearing or using the proper footwear, padding, helmets and other safety equipment.

USE THE BUDDY SYSTEM

in the sun. Take the extra precaution of wearing sunscreen, even if you only plan to spend a short time outdoors.

HYDRATION IS KEY

Anytime you are exerting yourself in the great outdoors, you’re vulnerable to dehydration or fatigue. Proper hydration is vital year round, but as the weather warms, it’s essential. A good rule of thumb is to always bring more water than you think you’ll need. This is especially important with water sports, as the effects of the sun and dehydration can be made even more intense by the water’s reflective properties.

When it comes to outdoor safety, two is always better than one. Even minor injuries like a muscle strain or a twisted ankle can take a dangerous turn if they happen when you’re alone. If you prefer to be a lone wolf, and adventure solo, always inform a friend or family member of your planned route and estimated return time. This minor precaution can be essential if you sustain an injury.

Many seasoned athletes live by the motto “go hard, or go home,” but when starting out for the season or starting a new sport, going hard could lead to you going home sidelined for the season. Remember to listen to your body, hydrate and take the proper precautions to stay safe when you spend time outdoors.

RAISING AWARENESS

COMMON WARNING SIGNS OF ARTHRITIS

By Metro Creative Connection

Arthritis has name recognition, even among people who are not suffering from it. But despite that recognition, arthritis is not as well understood as one might think. The National Institute of Arthritis and Musculoskeletal and Skin Diseases says “arthritis” means “joint inflammation.” According to the Arthritis Foundation, arthritis is not a single disease, but rather an informal way of referring to joint pain or joint disease. In fact, the term “arthritis” is so wide-ranging that it actually refers to more than 100 types of conditions. Arthritis is also the No. 1 cause of disability in the United States, affecting around 60 million adults and 300,000 children. Despite its complexity, arthritis often produces four important warning signs, regardless of which type of arthritis a person may have.

1. PAIN

The Arthritis Foundation notes that arthritis-related pain may be constant or intermittent. One common misconception about arthritis pain is that it only occurs during or shortly after a body is at rest. However, arthritisrelated pain can occur while the body is at rest and is not always triggered by an activity that incorporates a part of the body affected by arthritis. In addition, pain from arthritis can be isolated to one area of the body or affect various parts of the body.

2. SWELLING

Skin over the joints affected by arthritis may become red and swollen. This skin also may feel warm to the touch. The Arthritis Foundation advises anyone who experiences this swelling for three days or longer or more than three times per month to contact a physician.

3. STIFFNESS

This warning sign is, along with pain, the one that is most often associated with arthritis, even by people who don’t suffer from the condition. Stiffness when waking up in the morning or after long periods of being sedentary, such as sitting at a desk during the workday or taking a long car ride, can be symptomatic of arthritis, especially if the stiffness lasts an hour or longer.

4. DIFFICULTY MOVING A JOINT

The Arthritis Foundation notes that people should not experience difficulty moving, such as when getting out of bed. People who experience such difficulty may have arthritis.

People who recognize any of these warning signs should report them to their physicians immediately. Be as specific as possible when describing these symptoms, as specificity can help physicians design the most effective course of treatment.

TREATMENT

Doctors will ask questions and perform blood tests to check for arthritis markers. A general practitioner may recommend a patient see a rheumatologist to get a better arthritis diagnosis as well as a treatment plan.

Treatments include analgesic medications, anti-inflammatory drugs that may be NSAID or steroid formulations, capsaicin creams to block pain signals or immunosuppressants and biologics if arthritis is autoimmune in nature.

Treatment may be customized to each patient. Because there are more than 100 different types of arthritis, men and women diagnosed with the condition can benefit greatly from individualized care. For example, occupational therapy practitioners may recommend personalized adaptive

DIFFERENT TYPES OF ARTHRITIS

Each has different causes and treatment methods, but some are more common than others. Here is a deeper look at some of the more commonly occurring types of arthritis.

OSTEOARTHRITIS

Healthline says osteoarthritis (OA) is the most common type of arthritis in the U.S. It develops after the age of 50 or 60 years, and tends to be more prevalent in individuals who are overweight. With OA, joint paint tends to occur after rest or inactivity. It is a degenerative joint disease in which the tissues break down over time.

RHEUMATOID ARTHRITIS

Unlike OA, which is marked by a breakdown of joint tissue over time, generally due to aging, RA is a chronic autoimmune disease in which the body’s own immune system attacks the joints and other tissues. In fact, the NIAMS says RA can cause medical problems in areas such as the eyes, lungs, blood, nerves, and heart in addition to the joints.

RA is more common in women than men, and people are likely to get the disease if there is a family history of it.

equipment to patients with arthritis who are experiencing pressure and discomfort in their hands when holding or working with objects. One-sizefits-all solutions may not work for arthritis sufferers, who can benefit from one-on-one interactions with occupational therapists.

While there’s no cure or surefire way to prevent arthritis, exercising, losing weight, managing stress, and eating healthy foods could limit symptoms. Working with a doctor also can help manage arthritis.

PSORIATIC ARTHRITIS

Psoriatic arthritis is another inflammatory condition linked to an autoimmune disorder. Individuals with the skin condition psoriasis can develop psoriatic arthritis after skin symptoms occur. It is believed that stressful events, trauma to the joints or bones or infections may trigger the disease in those who already have psoriasis.

GOUT

Gout is a type of arthritis that causes flares, often beginning in the big toe or a lower limb. It occurs when a high level of serum urate builds up in the body, which then forms needleshaped crystals in and around the joint. Gout usually happens in middle age, with men developing it earlier than women. Some people with gout may be more likely to develop chronic kidney disease, obesity, hypertension, and diabetes.

VISION HEALTH DIFFICULTY SEEING THE FINER DETAILS?

By Connie Byers

Age-related macular degeneration (AMD) is the leading cause of severe vision loss in people over 50. As we work our way through Healthy Vision Month, let’s take a closer look at the disease. AMD rarely causes complete blindness; it does, however, affect central vision and, with it, the ability to see fine details.

WHAT IS AGE-RELATED MACULAR DEGENERATION?

AMD occurs when there is damage to a portion of the retina called the macula. The macula is the part of the eye that controls sharp, central vision. Losing your central sight can be debilitating, making it harder to read, drive or even make out faces. AMD will worsen as you age, and in its earliest stages, there may be no signs or symptoms of the disease.

COMMON SIGNS & SYMPTOMS

AMD is a progressive disease that happens in three stages: early, intermediate and late.

The symptoms of AMD will depend on the stage. During the earliest stages, you may not be aware of the disease. The most common early sign of AMD is the presence of drusen — tiny yellow deposits in the retina. These deposits will be visible to your doctor during an eye exam.

In intermediate AMD, mild symptoms may present, such as blurriness, dark spots in the central vision, or difficulty seeing in low lighting. During latestage AMD, symptoms will increase, creating a distinctly blurry area in the central vision, “blank” spots, and straight lines may start to look wavy or crooked. It’s possible to have difficulty recognizing familiar faces. Some patients also report that colors seem less vibrant in this stage.

• QUIT SMOKING

— OR DON’T START

• GET REGULAR PHYSICAL ACTIVITY

ARE THERE DIFFERENT TYPES OF AMD?

There are two types of AMD: dry and wet. Dry AMD (Atrophic AMD) is the most common form. It is caused by the thinning, breakdown and eventual atrophy, of the light-processing cells of the macula as a person ages. Generally, this form of the disease progresses gradually, one eye at a time. There is no treatment for dry AMD. However, steps can be taken to preserve the remaining vision.

Wet AMD (Advanced Neovascular AMD) is less common. It happens when abnormal or unstable blood vessels start to grow beneath the retina, leaking fluid and blood, damaging the macula, and creating a large blind spot in the center of the visual field. This form of the disease usually progresses faster, leading to more severe vision loss. The good news is that treatment options are available for wet AMD.

REDUCE THE RISKS

While your risk for AMD increases as you get older, there are some healthy choices you can make to reduce your risks.

• MAINTAIN HEALTHY BLOOD PRESSURE AND CHOLESTEROL LEVELS

• EAT HEALTHY FOODS, INCLUDING DARK LEAFY GREENS AND FISH

• TAKE VITAMIN C, VITAMIN E, ZINC, BETA-CAROTENE,

AND COPPER

Age-related macular degeneration is known to be a hereditary condition, and people with a family history of AMD are at higher risk. Telling your eye doctor about your family history and getting regular eye exams can help to diagnose the disease early when treatments can be most effective.

DENTAL HYGIENE

TAKE ACTION TO PREVENT CAVITIES

By Hunter Harrell

When I think about cavities, I think about the times when my father used to say “I need that like I need another hole in the head.” Because cavities are quite literally additional holes in your head (well, teeth), and you definitely don’t need them. Yet, cavities are common in children, teenagers and adults. A cavity, which is a permanent hole in the tooth caused by tooth decay, can cause pain and sensitivity, which can lead to infections or total loss of the tooth if left untreated. Fortunately, there are several steps that patients can take to avoid cavities.

REGULAR DENTAL VISITS

Dental exams are essential to identify potential problems. Professionals recommend scheduling visits every six months, or twice a year, to have teeth professionally cleaned. These regular cleanings and inspections can help individuals prevent cavities, gum disease, enamel wear and gingivitis, for example. Dentist professionals are precise and detailed. With a quick examination, they have a thorough understanding of how to address underlying causes of oral health problems, including cavities.

BRUSH

Dentists recommend brushing at least twice a day for a minimum of two minutes each time. But did you know that technique is just as important? To

properly remove particles and prevent plaque build-up, the toothbrush should touch teeth and gums. Due to the rotating brush head and sonic vibrations, battery-powered toothbrushes can often be more effective at removing debris. While the twice a day rule may work for most people, if you consume beverages and snacks throughout the day, dental hygienists recommend brushing teeth especially after drinking beverages or eating a meal to balance the pH of the mouth. If you follow a regular routine and still suffer from tooth decay, try chewing sugar-free gum which helps saliva circulate around the mouth in between brushes.

FLOSS

Flossing daily prevents plaque from settling between the teeth. Rather than reaching for a toothpick after lunch, consider floss instead. Fortunately, floss is easy to carry in a pocket or purse, and tools like dental picks make flossing on-the-go easier than ever.

To improve the overall appearance and brightness of your smile, flossing is key. Not only does flossing help keep teeth clean, it can also strengthen the gums. Regular flossing prevents receding gums, as well as tooth and bone loss. While flossing might be a hard habit to begin, once patients see the benefits, dentists say it quickly becomes part of a routine.

RINSE

Brushing and flossing alone will not remove the bad bacteria from the mouth. Adding mouthwash to a regular routine will help patients battle bacteria and keep bad breath at bay for longer periods of time. Some mouthwash options contain calcium and other ingredients geared toward strengthening tooth enamel. However, mouthwash does not have the capability of removing plaque that is already present. Most antibacterial mouthwash will contain alcohol, but there are also alcohol-free options marketed to children and people with sensitive teeth.

REPEAT

Maintaining oral health requires repetitive action. While hygiene is the most common reason that cavities form, there can be other underlying causes. This is why it is important to not only follow a hygiene routine, but also check in with a dentist twice a year, or annually at a minimum. When dentists identify problems before patients experience pain or sensitivity, the cost to treat cavities decreases significantly. Scheduling regular dental cleanings prevents patients from making multiple appointments in a matter of months to address a problem that could easily escalate if left untreated.

Stay Healthy to Do What You Love

Medicare Annual Wellness Visit

Your health is your most valuable asset, and taking a proactive approach is key to maintaining a healthy and fulfilling life. The Medicare Annual Wellness Visit provides access to the health services to support you in managing your well-being. It’s a free Medicare benefit, there is no out of pocket expense.

This yearly visit is a comprehensive health assessment, offering preventive screenings, medication reviews, guidance for managing existing conditions and more. Contact Axis Health System to learn more about scheduling an Annual Wellness Visit.

Get the most out of your Medicare benefits for preventive healthcare. Schedule your Annual Wellness Visit at your local Axis clinic.

• La Plata Integrated Healthcare - Durango: 970.335.2288

• Cortez Integrated Healthcare: 970.565.7946

• Archuleta Integrated Healthcare: 970.264.2104

• Dove Creek Integrated Healthcare: 970.677.2291

axishealthsystem.org

(RN,

FOOD & NUTRITION

HELPFUL ADVICE FOR A HEALTHIER GUT

By Connie Byers

There is an old adage, “Let food be thy medicine and medicine be thy food.” This quote is accredited to Hippocrates, who is largely considered the father of modern medicine. Though thousands of years old, this quote acknowledges the impact food has on our health.

THE GUT MICROBIOME

An estimated 40 trillion bacteria strains are found in the human body, most of which are located in the gut. Collectively, they are known as the gut microbiome, and they can influence your health in many ways, from keeping chronic issues, like heart disease and cancer, at bay to reducing inflammation and maintaining a healthy weight. Your gut microbiome can even affect brain health and mood disorders.

FOOD SENSITIVITIES

Food sensitivities have become increasingly common. Some studies show that our gut bacteria combined with an out-of-balance microbiome may play a role in developing food sensitivities — but a healthy lifestyle with lots of dietary fiber could help reduce the symptoms for some people.

Remember, food sensitivity or intolerance is not the same as a food allergy. Food allergies cause an immune system response that can be life-threatening, while food sensitivities cause milder reactions. Dr. Nancy Utter of Durango Natural Medicine discussed some of the symptoms commonly associated with food sensitivity.

“While sensitivities can affect many of the body’s systems, the top symptoms include digestive issues, pain, stomach discomfort, constipation, diarrhea, joint pain, and even headaches, particularly migraines,” she said.

IMPROVING THE GUT MICROBIOME

So, how can you improve your own gut microbiome? The good news is that simple diet

changes like eliminating or reducing artificial sweeteners, red meat, processed foods and alcohol are a good start. Combine that with the addition of probiotics, prebiotics and fiber, and you’ll be well on your way to a healthier gut.

PROBIOTICS

Probiotics are beneficial bacteria that can be found in fermented foods. Eating foods that are naturally rich in probiotics can help balance gut bacteria, boost immunity and even keep your heart healthy. Probiotic-rich foods include:

• APPLE CIDER VINEGAR

• SAUERKRAUT

• KIMCHI

• KEFIR

• KOMBUCHA

• MISO

• TEMPEH

• TOFU

• YOGURT

to feed them with prebiotics so they can flourish and make more good bacteria. Prebiotic foods are usually high in certain types of fiber, known as fermentable soluble fiber. They include:

• ALMONDS

• APPLES

• APRICOTS

• ASPARAGUS

• BANANAS

• BLUEBERRIES

• BEANS AND LEGUMES

• EXTRA VIRGIN OLIVE OIL

• FLAXSEED

• GARLIC

• JERUSALEM ARTICHOKES

• LEEKS

• OLIVES

• ONIONS

• PEARS

• PISTACHIOS

• PRUNES

• RASPBERRIES

• WATERMELON

IMPROVING DIGESTION

When looking to improve overall digestion, Utter recommends cutting out foods that are notorious for causing digestive issues. This includes refined sugars, processed foods, fried foods, refined grains, gluten, chemical additives and dairy.

PREBIOTICS

Prebiotics function as the food source for your gut’s microorganisms, and they can alter the composition of organisms in the gut microbiome. Once you’ve got good bacteria established in your gut with probiotics, you need

She also recommends adding bitters to the diet, which she says “encourage normal digestive function.” Those might include bitter vegetables like arugula, broccoli, Brussels sprouts, cabbage, kale and radishes, as well as bitter herbs like burdock root, dandelion greens, licorice root and wormwood.

RECIPES

LIGHTER MEALS FOR SPRING DAYS

BREAKFAST NUT-FREE GRANOLA BARS

12 servings

Ingredients

2 tablespoons warm water

1 tablespoon chia seeds

1⁄3 cup light-colored raw honey

1 tablespoon virgin coconut oil

2 tablespoons unsweetened sunflower seed butter

3⁄4 cup raw pepitas

3⁄4 cup raw sunflower seeds

1 cup unsweetened coconut flakes

2 tablespoons sesame seeds

2 teaspoons pure vanilla extract

2 teaspoons ground cinnamon

1⁄2 teaspoon fine sea salt

1⁄4 cup chocolate chips, raisins, or dried fruit pieces

Directions: Preheat the oven to 350 degrees Fahrenheit. Lightly grease the short sides of a 9- by 13-inch baking dish or rimmed baking sheet with ghee or coconut oil. Line the bottom and long sides of the pan with parchment paper so the ends hang over the sides.

Whisk the warm water and chia seeds in a small bowl and set aside.

Melt the honey in a small saucepan over medium-high heat. Turn the heat to medium and simmer for 5 to 7 minutes, until a candy thermometer reads 225 degrees. Stir in the oil and sunflower seed butter and remove the pan from the heat. Let cool for 10 minutes.

Place the pepitas and sunflower seeds in a food processor and pulse once or twice until coarsely chopped. Add the coconut flakes, sesame seeds, vanilla, cinnamon and salt, and pulse a few more times, until coarsely chopped and incorporated. Add the chia mixture and the honey mixture and stir by hand until just combined. Immediately spread the mixture into the prepared baking dish.

Place a piece of parchment paper on top and use a flat-bottomed measuring cup to press the mixture firmly and evenly into the pan. Remove the top piece of parchment and bake for 15 minutes, until golden. Sprinkle the chocolate chips over the top. Let cool in the pan for 30 minutes, then transfer the pan to the freezer for 1 hour, until set.

Remove the pan from the freezer and lift the parchment flaps to remove the slab from the pan. Using a sharp knife, cut into 12 rectangular bars. Serve the bars chilled.

Store in an airtight container in the refrigerator for 2 weeks, or in the freezer for 6 months. Defrost in the fridge overnight.

LUNCH

MEDITERRANEAN SALAD

4 servings

Ingredients

1 medium head lettuce, cut into thin strips (green leaf, red leaf or romaine)

1 medium cucumber, chopped

1⁄2 cup tomatoes, chopped

1 15.5-ounce can no-salt-added chickpeas, rinsed and drained

1⁄2 medium red onion, finely sliced

1⁄2 cup crumbled fat-free or low-fat feta cheese, or 1⁄2 cup shredded Parmesan cheese

2 tablespoons red wine vinegar or 2 tablespoons cider vinegar

1⁄2 teaspoon garlic powder

1⁄2 teaspoon pepper

Directions: In a large bowl, gently toss the lettuce, cucumber, tomatoes, chickpeas, onion, and feta.

In a small bowl, whisk together the oil, vinegar, garlic powder, and pepper.

Pour the dressing over the salad, tossing to combine

SNACK

MAPLE BACON DANDELION GREENS

Ingredients

2 strips thick-cut bacon

1 small onion

1 bunch dandelion greens, chopped

1 ½ tablespoon maple syrup

½ teaspoon black pepper

Directions: In a large skillet over medium heat, cook bacon until crispy. Remove bacon and set aside. Add onion to skillet with 1 to 2 tablespoons of bacon fat (remove excess) and cook onion until soft. Add dandelion greens to pan and cook until wilted, about 5-6 minutes. Add bacon, pepper and syrup. Stir to combine and serve immediately.

DINNER

GARLIC SHRIMP

4 servings

Ingredients

2 pounds raw extra-large shrimp

Juice of 2 limes

1⁄2 teaspoon dried oregano

6 tablespoons extra-virgin olive oil

8 cloves garlic, finely chopped

Salt and freshly ground black pepper

2 tablespoons chopped fresh parsley

Lime wedges, to garnish

Directions: Remove the heads from the shrimp, but do not peel. Wash and pat dry the shrimp and place in a shallow glass dish. Add the lime juice and oregano. Cover and chill for 2 hours. When ready to cook, heat 2 tablespoons of the olive oil in a skillet and gently fry the garlic for 1 minute, stirring, making sure it does not over brown.

CLASSES, WELLNESS EVENTS & NEWS BRIEFS COMMUNITY CORNER

M ay 8

From the Ground Up, Life Lessons through Horsemanship, 3-4 p.m. Horse Empower, 616 Cole Ranch Road, Durango. Cost is $420 per person for four sessions. Discover leadership style and build communication skills. www.horseempower.com

Happy Hour Yoga, 5:30 p.m. Ska Brewing, 225 Girard St., Durango. $10 for class taught by Brady Wilson followed by a pint.

M ay 13

Vallecito Lake Heavy Half Marathon, 9 a.m.-1 p.m. Vallecito Reservoir. Hosted by Durango Running Club. Register for $65. https://runsignup.com/Race/ CO/Bayfield/VallecitoLakeHeavyHalf?rsus=200-500864900bb-d1af-460a-8c6a-a69a4e231161

Latin Fire Dance Workshop, 6-8 p.m. EsoTerra Ciderworks, 558 Main Ave., Durango. Join Alexi Harootunian in an energetic and educational workshop. Free event. www.esoterracider.com

M ay 16

Summertime Leave-on Facial Treatment, 10 a.m.-noon. Tamarron Lodge, 314 Tamarron Drive, Durango. Refresh skin after spending time in the sun. Class and materials cost $42.50. Register online. www.osadha.com/classes-list

M ay 17

Adaptive Sports Association Participant Open House, 10 a.m.-noon. Adaptive Sports Association Headquarters 463 Turner Drive #105 Durango. Free event to learn more about ASA. No RSVP required. For more, call (970) 259-0374 or email program@ asadurango.com. www.asadurango.com

M ay 18

Adaptive Sports Association Volunteer Open House, 4-6 p.m. Adaptive Sports Association, 463 Turner Drive #105 Durango. Free event to learn about volunteering as rafting, kayaking, cycling, camping, rock climbing guides. Call (970) 259-0374 or email program@asadurango.com. www.asadurango.com

M ay 20

Cottage Food Safety Training, 9 a.m.-1 p.m. Online. CSU-Extension hosts three-to-four hour long training sessions for food safety certification and

resources. Cost is $50. Go to https://engagement. source.colostate.edu/2023-cottage-food-safety-trainingsfor-selling-homemade-homecooked-food

La Plata County MS Community Forum, 9:30 a.m.2:30 p.m. DoubleTree Durango Hotel, 501 Camino Del Rio, Durango. Free day of educational sessions presented by an MS specialist neurologist and team of MS educators. www.eventbrite.com/e/la-plata-countyms-community-forum-tickets-588338194377

M ay 21

Herbal Medicine Making Series: Tinctures Two Ways, 11 a.m.-noon. Marijas Kitchen, 2231 West Second Ave., Durango. Hosted by Osadha Natural Health. Cost includes materials. Purchase tickets online for $30.85. www.osadha.com/classes-list

J une 6-9

Free Health Careers Institute, 8 a.m.-5 p.m. Fort Lewis College, 1000 Rim Drive, Durango. High school students are invited to apply for summer Health Careers Institute to learn about exciting positions in this field. www.swcahec.org

J une 10

Steamworks Half Marathon, 8 a.m.-noon, Point-topoint route ending at Durango Sports Club, 1600 Florida Road, Durango. Register online for $89. https://runsignup.com/Race/Events/CO/Durango/ steamworkshalf

J une 17

Wild Plant and Mushroom Identification Walk, 9-11:30 a.m. La Plata Canyon, County Road 124, Hesperus. Slots are limited, so RSVP. Cost is $45. https://www.osadha.com/classes-list/

J une 24

The Fast and The Curious 5k/10k Fun Run, 8-11 a.m. Santa Rita Park, 149 S. Camino Del Rio, Durango. $35 for the 5k, $45 for the 10k, Kids 15 and younger can run the 5k for free. Choose your race and shave off time by taking a quiz. Prizes, refreshments, and vendors. Email Kirsten with questions. kchesney@durangoadulted.org Learn more and register online. www.durangoadulted.org/fun-run-event/

Iron Horse Bicycle Classic, various times and locations. The beloved annual tradition returns. See more information online. www.ironhorsebicycleclassic.com

J une 1

Cottage Food Safety Training, 1-5 p.m. Online. CSU-Extension hosts three-to-four hour long training sessions for food safety certification and resources. Cost is $50. Go to https://engagement. source.colostate.edu/2023-cottage-food-safety-trainings-forselling-homemade-homecooked-food

J une 5-8

2023 Summer GOAL: Integrity and Self Confidence through Art, 9 a.m.-3 p.m. Durango Arts Center, 802 East Second Ave., Durango. Educational program for people ages 11-17 featuring artists as mentors. Tickets cost $275. www.durangoartscenter.org

J uly 8-9

Big Mountain Enduro, 8 a.m.-5 p.m., Purgatory Resort, #1 Skier Place, Durango. Watch nearly 400 racers compete. www.purgatory.ski/event

J uly 13-16

Sangha Fest, Tico Time River Resort, 20 Road 2050, Aztec. Celebration of health and wellness, conscious community and personal development through yoga, breathwork, music, meditation, movement, art, dance, nature, ceremony and play. See more information online. www.ticotimeresort.com

J uly 15

Wild Plant and Mushroom Identification Walk, 9-11:30 a.m. Engineer Mountain/Pass Creek Trail. Slots are limited, so RSVP. Cost is $45. https://www.osadha.com/classes-list/

J uly 15-18

Serenity Festival, Tico Time River Resort, 20 Road 2050, Aztec. A family-friendly, sober retreat celebrating wellness of body, mind and spirit with inspiring workshops, yoga, art and outdoor recreation. See more information online. www.ticotimeresort.com

J uly 22

Mind Body Spirit Fair, 10 a.m.-5 p.m., VFW Post 4031, 246 West Park Ave., Durango. Free event with workshops from holistic health professionals, raffle prizes and more. www.inspirechangecj.com/events

on G o I n G

M ondays

Cardio Strength Interval Class, 9-10 a.m. Virtual class presented by Live Better Personal Training. Cost is $10 for drop-in and $70 for a 10-class punch pass. Call (970) 403-3268 or email lynn@mothertech.net for more information.

BLOOD DRIVES

M ay 8, n oon -3:30 p. M .

Durango Donation Center, 1970 East Third Ave. Suite 107, Durango

M ay 9, n oon -5 p. M .

Bloodmobile at Bayfield Intermediate School, 720 East Oak Drive, Bayfield

M ay 10, 9:30 a M .-2:30 p M

Ridgway HIgh School Gymnasium, 1200 Green Street, Ridgway

M ay 11, 10 a . M .-1 p. M .

Ouray School District R1 Gymnasium, 400 Seventh Ave., Ouray

M ay 12, 11:30 a.M.-4:30 p.M.

Bloodmobile at Durango Allen Theatres, 900 Trans Lux Drive, Durango

M ay 13, 10:30 a M.-2 p M

Lowes Farmington, 5451 Pinon Hills Blvd., Farmington

M ay 16, 9:30 a.M.-1:30 p.M.

Ignacio High School Aux Gym, 315 Becker St., Ignacio

10 a.M.-3 p.M.

Mercy Regional Medical Center Conference

Room B, 1010 Three Springs Blvd., Durango

M ay 17, 11:30 a.M.-3 p.M.

Durango Donation Center, 1970 East Third Ave. Suite 107, Durango

M ay 18, 2:30-5:30 p M

Cortez Community First United Methodist,

Tuesdays

Zumba Gold, 9:30-10:15 a.m. La Plata Senior Center, 2700 Main Ave., Durango. Class is $5 or $20 for a five-class punch pass.

Bayfield Farmers Market, 3:30-7 p.m. 1328 County Road 501, Bayfield.

W ednesdays

Gentle Hatha Yoga, 9-10 a.m. Florida Grange, 656 Highway 172 South, Durango near Elmore’s Corner. Chair-assisted yoga classes for people ages 50 and up. Drop-in cost is $9 per class or $65 for 10-punch pass. Contact Jill Tierney at (970) 317-4690 or jillfay07@gmail.com.

Dolores Farmers Market, 4-7 p.m. Flanders Park, Fourth and Railroad, Dolores.

Thursdays

Cardio Strength Interval Class, 9-10 a.m. Virtual class presented by Live Better Personal Training. Cost is $10 for drop-in and $70 for a 10-card punch pass. Call (970) 403-3268 or email lynn@ mothertech.net for more information.

515 North Park, Cortez

3-6 p M

First Baptist Church Aztec, 700 Navajo Ave., Aztec

M ay 19, 10 a.M.-2 p.M.

Bloodmobile at Baird Give Back, 1099 Main Ave., Durango

M ay 24, 8 a.M.-noon

Cortez Service Center training room, 110 W. Progress Circle, Cortez

M ay 25, 1-5 p M

Ignacio Community Library, 470 Goddard Ave., Ignacio

M ay 26, 11:30 a.M.-4:30 p.M.

Bloodmobile at Durango Allen Theatres, 900 Trans Lux Drive, Durango

M ay 27, 9:30 a M.-1 p M

Durango Donation Center, 1970 East Third Ave. Suite 107, Durango

M ay 30, 7:30 a.M.-12:30 p.M.

Bloodmobile at Animas Surgical Hospital, 575 Rivergate Lane, Durango

J une 1, n oon -3:30 p. M .

Durango Donation Center, 1970 East Third Ave. Suite 107, Durango

June 7, 11 a M .-3 p M

Bloodmobile at Coldwell Banker Heritage House, 785 Main Ave., Durango

Mancos Farmers Market, 4-7 p.m. Boyle Park, 150 Grand Ave., Mancos.

s a T urdays

Cortez Farmers Market, 7:30-11:30 a.m. Montezuma County Courthouse parking lot, 20 S. Elm St., Cortez. Durango Farmers Market, 8 a.m. TBK Bank Parking Lot, 259 W. Ninth St., Durango.

Bayfield Farmers Market, 8 a.m.-noon. 1328 County Road 501, Bayfield.

Breen Community Farmers Market, 8 a.m. 25300 Highway 140, Hesperus. Homegrown and homemade items. Contact woodkaty11@gmail.com for more information. Vendors space available.

Japanese Bokkendo and Jodo, 9-11 a.m. DSBK Dojo, 121 W. 32nd St. Unit D, Durango. Develop greater strength, balance and coordination through a funfilled training experience. Contact Jenny Mason for more information. https://durangoaikido.com

June 8, noon-3:30 p. M .

Durango Donation Center, 1970 East Third Ave. Suite 107, Durango

June 9, 11 a M .-3 p M

Bloodmobile at Cortez City Market, 508 East Main, Cortez

June 13, 11 a . M .-3 p. M .

Atmos Energy cafeteria, 107 Jameson Drive, Durango

June 15, 2-5 p M

Cortez Community First United Methodist Church Hall, 515 North Park, Cortez

June 16, 11:30 a.M.-4:30 p.M.

Bloodmobile at Durango Allen Theatres, 900 Trans Lux Drive, Durango

June 22, 12:30-4 p M

Durango Donation Center, 1970 East Third Ave. Suite 107, Durango

June 29, 12:30-4 p. M .

Durango Donation Center, 1970 East Third Ave. Suite 107, Durango

4-6 p. M .

Aztec Presbyterian Church Fellowship Hall, 205 N. Church St., Aztec

June 30, 11:30 a.M.-4:30 p.M.

Bloodmobile at Durango Allen Theatres, 900 Trans Lux Drive, Durango

July 6, 11:30 a.M.-4:30 p.M.

Durango Donation Center, 1970 East Third Ave. Suite 107, Durango

July 12, 9:30 a.M.-2 p.M.

Durango Battle of the Badges, 1970 East Third Ave. Suite 107, Durango

July 13, 12:30-5 p M

Durango Battle of the Badges, 1970 East Third Ave. Suite 107, Durango

July 14, 11:30 a M.-4:30 p M

Bloodmobile at Durango Allen Theatres, 900 Trans Lux Drive, Durango

July 20, 2-6 p.M.

Kendall Mountain Recreation Center, 3-6 p.M.

First Baptist Church, 700 Navajo St., Aztec

July 25, noon-5 p.M.

Dolores Community Center, 400 Riverside Ave., Dolores

July 27, 2-5:30 p M

Cortez Community First United Methodist Church Hall, 515 North Park, Cortez

July 28, 9:30 a M.-2 p M

Battle of the Badges, 1970 East Third Ave. Suite 107, Durango

July 29, 9:30 a.M.-2 p.M.

Battle of the Badges, 1970 East Third Ave. Suite 107, Durango

SPONSORED CONTENT NATURAL HEALING FROM MOTHER EARTH

By Durango Hot Springs

Situated above naturally healing waters, soaking at Durango Hot Springs Resort and Spa offers remarkable health benefits.

Absent any sulfur smell, individuals can breathe in the clean mountain air among the ponderosa pines and soak in the unique mix of minerals characteristic of Durango Hot Springs. Soothing the weariest of muscles, the distinctive blend of 32 minerals bubbles up from within the Earth and fills over 40 soaking pools with water temperatures between 99-112 degrees.

The binding of these minerals is unique technology that makes Durango Hot Springs Resort and Spa stand above the rest. Not only does each mineral have individual health benefits, these minerals are bonded to the water molecule, increasing absorption

and the clarity of the water.   Oxygen-infused waters are beneficial to well-being and that is what makes these waters especially unique for recovery.

Durango Hot Springs is the only hot spring resort in the world to use the AquaGen water system to infuse all pools with nanometer and micrometer oxygen bubbles. Oxygen is the life to the body, and it is normally carried to the essential organs through the bloodstream. Not only will the oxygen be infused into the blood to enhance its ability to oxygenate the brain and heart, but it will also be infused through the dermis of the skin, helping to repair skin irritations and scarring tissues. Antimicrobial by nature, these oxygen bubbles provide an unparalleled cleanliness to the waters without introducing any foreign substances or chemicals. Absorption of the oxygen through the skin enhances rejuvenation and relaxation.

The full-service day spa features restorative therapies drawing on inspiration from a multitude of worldly ancient wisdom and techniques, nature and our local beauty. We offer a variety of massages and modalities from a traditional, relaxing, Swedish massage to unique specialty massages, esthetics and body indulgences. A soak is included with the majority of our spa treatments.

Soak in these waters as Mother Nature intended. Enjoy the various health benefits the minerals and oxygen provide. Learn more about the benefits of soaking in natural hot springs at www.dhsresort.com

WATER FEATURES:

• Geothermal mineral hot springs soaking pools

• Resort-style, 25-meter swimming pool

• Reflexology walking path

• Mineral water rain tower

• Cold plunges

FULL-SERVICE DAY SPA:

• Massage treatments

• Body enhancements

• Facial and body indulgences

DAY CLUB:

• Private Japanese-style ofuro soaking tubs

• Private dry sauna access

• Private rooftop patio and lounging areas

• Private lounge and lockers, changing rooms and showers