APRIL 2016 | VOL. 9 — ISSUE 4
ROADIES
AHEAD
Become a cycling competitor
PLUS Connect with local produce suppliers Laser away unwanted hair
O regOn H ealtHy l iving . cOm 0404HE00A00.indd 1
3/24/2016 2:58:25 PM
2
Oregon Healthy Living • April 4, 2016
0404HE00A00.indd 2
3/24/2016 2:58:27 PM
Table of Contents APRIL 2016 | VOLUME 9 — ISSUE 4
FITNESS
COVER STORY
Cycle Chase: Going long and fast
5
PAMPER
FOOD
Wax No More: Lasers can remove hair
CSA Box Food: Fresh and local agriculture
12
NATURAL
14
Herbal Balance: Adaptogens
18
HEALTH
That Burning Inside: Heartburn hurts
20
April 4, 2016 • Oregon Healthy Living 3
0404HE00A00.indd 3
3/24/2016 2:58:46 PM
On the cover
The editor’s desk
One of the great advantages to living in the Rogue Valley is the access to locally grown produce. One way to optimize your selection is to join a local CSA. In choosing a CSA, be sure to ask if the produce is locally grown or is being brought in through a distributor. The advantage of the local CSA is the option to meet the farmers and visit the land where your food is grown. Next month we will have helpful tips for organizing your clutter and challenge your knowledge of Crossfit. crose@mailtribune.com
STAFF EDITOR: Cheryl P. Rose ADVERTISING DIRECTOR: Dena DeRose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING PHOTOGRAPHERS: Ryan Wilcoxson CONTRIBUTING WRITERS: Keith Gillogly Sarah Lemon Cindy Quick Wilson
Oregon Healthy Living Magazine is published by the Southern Oregon Media Group Advertising Department, 111 N. Fir St., Medford, OR 97501. General information: 541.776.4422 Submissions and feedback: crose@mailtribune.com
4
Physical therapist Jade Wilcoxson went from a casual cyclist to a racing competitor. In this shot, Wilcoxson is riding along part of the route ROADIES for the upcoming Pedals AHEAD n’ Pears race. The bike PLUS that Wilcoxson is riding was built by local custom bike frame builder John Slawta of Talent, the founder of Land Shark. Photo by Ryan Wilcoxson.
Join the list... Abdill Career College......................... pg. 19 Artistic Denture & Dental.................... pg. 3 Ashland Food Co-op ......................... pg. 15 Cooking for Wellness......................... pg. 4 Grins4Kidz......................................... pg. 4 Katzen Orthodontics........................... pg. 16 Medford Dermatology........................ pg. 21 Medford Food Co-op......................... pg. 9 Medical Eye Center............................ pg. 9 Medicap Pharmacy............................ pg. 10 Oregon Retina Center........................ pg. 7
APRIL 2016 | VOL. 9 — ISSUE 4
Become a cycling competitor
Connect with local produce suppliers
Laser away unwanted hair
O regOn H ealtHy l iving . cOm
....and reach your next customer with Oregon Healthy Living! Rogue Valley Physicians...................... pg. Rosa Transformational Health............. pg. Sherm’s Food 4 Less........................... pg. Southern Oregon Foot & Ankle.......... pg.
24 10 2 23
To advertise contact Niche Marketing Specialist Athena Fliegel at 541.776.4385 or afliegel@mailtribune.com
Oregon Healthy Living • April 4, 2016
0404HE00A00.indd 4
3/24/2016 2:58:51 PM
FITNESS
Roadies
Race Hard
It takes dedication, grit and skill to become a cycling road warrior
TEXT BY CINDY QUICK WILSON
H
ave you ever imagined the thrill of being a racing cyclist? That it’s you who is speeding along, head down, shoulders hunched over the bars? Negotiating turns with a clump of in-itto-win-it leaders of the pack, your pedals scraping, elbows bumping and chests heaving for air? Even a casual cyclist can commit to training to become one of these road warriors.
Photo by Ryan Wilcoxson
April 4, 2016 • Oregon Healthy Living 5
0404HE00A00.indd 5
3/24/2016 2:58:56 PM
FITNESS
The dedication
Road racing never entered her mind when physical therapist Jade Wilcoxson of Talent took up bicycle riding to combat her doctor’s warning about her health. Always sports-minded and highly competitive, she admits, “I did a couple of mountain bike races in college but was very much a recreational, weekend-warrior type. Then I found out that I was prediabetic, so I started doing century rides, which are 100 miles, with my brother. That is what got me started road biking.” Her entire life changed when her friend suggested she enter one of the local races. “It was intimidating because there were about 30 guys and me,” she says. “I was the only female out there and I was scared I might do something wrong or make somebody crash, but it turned out that all the guys were helpful, supportive and happy to have me there.” Between her competitive nature and her natural ability, it soon became apparent that Wilcoxson had a real talent for the sport. “At first, I was just training randomly but finding a coach really turned things around for me,” she recalls. “With a training plan laid out for me, I could take it to the next level. I started doing more races at the state level and then some national level races and then I got picked up by a national pro team for the 2012 season.”
“The hardest part is just showing up, but once you get past that, everyone is friendly. There is a huge support system and everybody is willing to help out.”
The grit
The conditioning process and the races require a high level of determination and commitment. “When I was racing, I would be falling off the bike, totally exhausted, unable to ride any more and I still wouldn’t let myself quit,” Wilcoxson says. “It didn’t matter if I was in first place or last. I never considered it an option to stop. I’m intensely competitive with myself and with other people.” Each rider’s ability and goals require an individualized plan, but serious competitors spend hours doing rigorous cardiovascular and strength training, in addition to miles of seat time, to attain adequate levels of the endurance and physical power required for sprinting and long-distance events. Alex Hayes, owner of Medford Cycle Sport, has been involved in racing for 21 years and is very active in the cycling community. “The length of time needed for conditioning is an individual thing,” he says. “Some of the variables are how frequently you ride, how far you ride, and also your natural ability. I’ve adopted a few programs that establish a foundational base where you can adjust your level of intensity, depending on when you want to peak for a particular race. There are also devices that allow you to measure everything from your pedal cadence to how much power you’re generating with your power strokes, so you can fine-tune using those metrics.”
— Jade Wilcoxson, local, state and national cycle racing competitor
Photo by Ryan Wilcoxson
6
Oregon Healthy Living • April 4, 2016
0404HE00A00.indd 6
3/24/2016 2:58:57 PM
FITNESS Alex Hayes competing. Photo by Esmeralda Andrade.
“The length of time needed for conditioning is an individual thing. Some of the variables are how frequently you ride, how far you ride, and also your natural ability.” — Alex Hayes, Owner of Medford Cycle Sport The skill
In road racing, good bike handling skills are essential because riders bunch up and follow within inches of each other to take advantage of the draft created by the lead rider. Hayes says that first and foremost, you must learn to be comfortable riding in close proximity to other riders. “We practice riding slowly next to each other so we can bump shoulders and elbows. It’s important to learn that if you do come in contact with somebody, if you don’t stiffen up and get tense, you can usually bounce off and just keep going. Another skill is how you can use the draft from other riders and the movement of the group to either ride faster or more efficiently, for the same amount of effort. That’s commonly known as riding in a paceline. From there, it gets more race specific depending on the situation.” Hayes says there are other subtle and not-so-subtle techniques that can make the difference between winning and losing.
continued on page 8
April 4, 2016 • Oregon Healthy Living 7
0404HE00A00.indd 7
3/24/2016 2:58:59 PM
FITNESS
continued from page 7
The gear
Like so many sports, enthusiasts can invest thousands in equipment, but Hayes says the only real requirements are a bike and a helmet. While many bikes can be multi-functional, he says, “For racing you want to get a lighter bike that has skinnier tires with no tread for less resistance. From there, it comes down to function and performance. Choose clothing that is form fitting, probably Lycra, something that won’t flap around in the wind. Then there are shoes that are designed to fit the pedals and create a better transfer of power from your legs to the bike.”
The support system
If you feel newly inspired to try a race or two, Hayes says his best advice for a beginner is to find a coach or mentor and start participating in weekly group rides. Hayes started a team that represents his bike shop 15 years ago and recently he became involved with South State Cycling, a relatively new local club that is dedicated to cycle racing. “We encourage the more experienced riders to mentor the new riders and pass down what they’ve learned,” he says. “I lead some of the rides and help organize events. We have clinics several times during the year to help new riders and keep people interested.” Always eager to encourage those new to the sport, Hayes says the club also holds a summer series of races every Thursday night from May through July at the Jackson County Sports Park drag strip. “It’s a short weekly race that is 20 to 25 miles long and we have two or three different options, beginner-tointermediate and intermediate-to-expert events. It’s great for beginners because it’s a closed course so you don’t have to deal with traffic.” Camaraderie is a valuable asset to racers. “It’s a very supportive environment,” Wilcoxson says. “As far as racing goes, it can be intimidating at first but as usual, a lot of those fears are just built up in your head. The hardest part is just showing up, but once I got out there and met the people I was racing with I realized that all those guys were my biggest supporters through my whole racing career. Everybody is willing to help out.”
8
Oregon Healthy Living • April 4, 2016
0404HE00A00.indd 8
3/24/2016 2:59:01 PM
FITNESS
PEDALS ‘N PEARS—
FIRST-TIME PEAR BLOSSOM BIKE EVENT Saturday, April 9 at 9 a.m. in Medford Cycling enthusiasts are excited this year as Pear Blossom Festival organizers will hold the first Pedals ‘n Pears event. Riders of all abilities can participate in four rides through the Rogue Valley, from the easy and flat Comice Family Ride (mostly along the Bear Creek Greenway), to the challenging Royal Riviera Metric Century that takes riders through the Applegate Valley and through the pear orchards of South Medford. In addition to broadening community interest and participation, proceeds from the event will be used to support local organizations such as Coyote Trails School of Nature, Redemption Ridge, Wilderness Trails and The Family Nurturing Center. • The Comice Family Ride (7 miles) Starts: 9:15 a.m. at North Central and Beatty St. • The Bosc (14 miles) Starts: 9 a.m. at North Central and Beatty St. • The Bartlett (27 miles) Starts: 9 a.m. North Central and Beatty St. • The Royal Riviera (62 miles) Starts: 9 a.m. North Central and Beatty St.
For more information, visit www.pedalsnpears.com
April 4, 2016 • Oregon Healthy Living 9
0404HE00A00.indd 9
3/24/2016 2:59:04 PM
FIT BIT
Choosing Healthy Meals as You Get Older MyPlate 10 healthy eating tips for people age 65+
M
aking healthy food choices is a smart thing to do — no matter how old you are. Your body changes through your 60s, 70s, 80s and beyond. Food provides nutrients you need as you age. Use these tips to choose foods for better health at each stage of life.
1
Drink plenty of liquids
With age, you may lose some of your sense of thirst. Drink water often. Lowfat or fat-free milk or 100 percent juice also helps you stay hydrated. Limit beverages that have lots of added sugars or salt. Learn which liquids are better choices.
10
Oregon Healthy Living • April 4, 2016
0404HE00A00.indd 10
3/24/2016 2:59:07 PM
FIT BIT
2
Make eating a social event
Meals are more enjoyable when you eat with others. Invite a friend to join you or take part in a potluck at least twice a week. A senior center or place of worship may offer meals that are shared with others. There are many ways to make mealtimes pleasing.
3
Plan healthy meals
Find trusted nutrition information from ChooseMyPlate.gov and the National Institute on Aging. Get advice on what to eat, how much to eat, and which foods to choose, all based on the Dietary Guidelines for Americans. Find sensible, flexible ways to choose and prepare tasty meals so you can eat foods you need.
4
Know how much to eat
Learn to recognize how much to eat so you can control portion size. MyPlate’s SuperTracker shows amounts of food you need. When eating out, pack part of your meal to eat later. One restaurant dish might be enough for two meals or more.
5
Vary your vegetables
Include a variety of different colored vegetables to brighten your plate. Most vegetables are a low-calorie source of nutrients. Vegetables are also a good source of fiber.
6
Eat for your teeth and gums
Many people find that their teeth and gums change as they age. People with dental problems sometimes find it hard to chew fruits, vegetables or meats. Don’t miss out on needed nutrients. Eating softer foods can help. Try cooked or canned foods like unsweetened fruit, low-sodium soups or canned tuna.
7
Use herbs and spices
Foods may seem to lose their flavor as you age. If favorite dishes taste different, it may not be the cook. Maybe your sense of smell, sense of taste, or both have changed. Medicines may also change how foods taste. Add flavor to your meals with herbs and spices.
8
Keep food safe
9
Read the Nutrition Facts label
Don’t take a chance with your health. A foodrelated illness can be life threatening for an older person. Throw out food that might not be safe. Avoid certain foods that are always risky for an older person, such as unpasteurized dairy foods. Other foods can be harmful to you when they are raw or undercooked, such as eggs, sprouts, fish, shellfish, meat or poultry.
Make the right choices when buying food. Pay attention to important nutrients to know as well as calories, fats, sodium and the rest of the Nutrition Facts label. Ask your doctor if there are ingredients and nutrients you might need to limit or to increase.
10
Ask your doctor about vitamins or supplements
Food is the best way to get nutrients you need. Should you take vitamins or other pills or powders with herbs and minerals? These are called dietary supplements. Your doctor will know if you need them. More may not be better. Some can interfere with your medicines or affect your medical conditions.
April 4, 2016 • Oregon Healthy Living 11
0404HE00A00.indd 11
3/24/2016 2:59:11 PM
PAMPER
Hairy Challenges
to Smooth Skin
Laser technology can reduce unwanted hair TEXT BY CINDY QUICK WILSON
S
ome of us look in the mirror and wish for more hair. Others of us tweeze, wax or shave hair from places we wish it didn’t grow. For those of us in the second group, laser hair removal is one of the most popular cosmetic procedures in the nation.
Lasers have been around since the 1980s, but the technology has come a long way since then explains T.J. Altadonna, aesthetician and laser technician with The Spa at Club Northwest in Grants Pass. “The laser uses a concentrated beam of light that goes into the hair shaft and is absorbed by the pigment, similar to using a magnifying glass with the sun,” she says. “It condenses the rays into a specific length or depth in the skin to where the hair root sits at the base of the dermis, right above the fat layer. This damages the follicle enough to stop future hair growth.”
12
Each pulse of the laser covers an area approximately the size of a quarter and, unlike electrolysis treatments that electrocute hairs individually, it can treat many hairs at the same time in less than a second without damaging the surrounding tissue. The most common sites for both men and women include upper lip, chin, underarms, bikini line, legs, chest and back.
Pigment matters
Although laser hair removal may be a viable option for some, not everyone is a good candidate for the procedure, says Altadonna. “Because the laser is sensitive to color, it’s looking for the melanin that colors your hair so if yours is gray, you’ve lost the pigment and the laser has no target,” she explains. “The ideal candidate would have very fair skin and very dark hair so the contrast would be easy for the laser to detect. The color of the skin is also a factor.” The contrast is less detectable for those who are darkskinned, or have blond, red, gray or white hair, notes Beth
Oregon Healthy Living • April 4, 2016
0404HE00A00.indd 12
3/24/2016 2:59:13 PM
PAMPER O’Connor, laser technician with King Aesthetics in Medford. However, recent technological advances have made laser hair removal more successful in these cases. “We have two different lasers: one treats darker skin and one treats lighter skin so we can deal with both extremes,” she says. “They can also be used in combination for those skin types that are in-between.”
Sensitive subject
The treatment may cause some temporary discomfort, but the irritation is temporary, says Altadonna. “There is the possibility of an adverse reaction, but the parameters are adjustable to fine-tune the treatment, depending on the area and the sensitivity,” she says. “You have to treat it like a very mild burn and take care not to further irritate the skin within that first 24 hours. You certainly don’t want to go home and jump into a hot bath or get very hot and sweaty right afterwards.” In her experience, O’Connor agrees the advantage is that there is very little risk. “I think I’ve only seen a couple of people with very sensitive skin who had a reaction where the hair follicle became inflamed, but that was easily treated,” she says. She describes the feeling as a bit like a “tiny rubberband snap” and says the technology has improved since the days when she had to use ice packs to cool the skin during treatments. “The laser itself blows cold air as it’s fired and can be adjusted according to the patient’s level of comfort,” she adds.
Reduction results
There is a lot of confusion as to whether the hair removal is permanent, Altadonna admits, and while the term “permanent” is commonly used, she feels it’s more accurate
BEFORE & AFTER
to call it hair reduction. “Multiple treatments are required to achieve a sufficient decrease in hair growth because each hair goes through three growth phases – anagen, catagen and telogen. Only the hair follicle in the anagen phase can be disabled. Each hair passes through the growth phases independently of the neighboring hairs so not all hairs are in the same phase at the same time.” For this reason, clients are typically scheduled for a series of six monthly treatments in order to span the normal cycles of hair growth. “I never tell clients their hair will all be gone in six treatments,” Altadonna continues, “because even after they’ve completed a series, if the treatment misses the anagen phase of a particular hair follicle, then there will be some regrowth.”
Experience counts
Troublesome hair growth may be caused by heredity, medication, health or hormonal changes. Although laser hair removal can be a low-risk, highly effective procedure, there are considerations that can influence the safety and success of the treatment. For this reason, be sure to choose a qualified technician. “It’s like choosing any other service,” advises Altadonna. “It pays to do a little research. Most places offer free consultations that can allow you to get a feel for the technician, their qualifications and how much experience they have, which can be very important, especially if you’re having work done on more intimate areas.”
LASER HAIR
REMOVAL
• Choose a doctor or an experienced certified laser technician to perform the procedure. Ideally, choose a facility that has a doctor available during treatments. • Schedule a consultation. Discuss medical history, risks, benefits and expectations. Ask to see before-and-after photos. Ask about preparation, treatment plans and cost. • Avoid the sun and/or self-tanning products for up to six weeks before treatment. Winter is often the best time since skin has the least amount of sun exposure. • Avoid plucking, waxing and electrolysis before treatment. These can all disturb the hair follicle and interfere with laser hair removal. Shaving is recommended so the laser doesn’t target the hair above the skin, potentially causing burns.
Photos courtesy of The Spa at Club Northwest
• Follow post-treatment instructions to minimize skin irritation.
April 4, 2016 • Oregon Healthy Living 13
0404HE00A00.indd 13
3/24/2016 2:59:14 PM
FOOD
Siskiyou Cooperative CSA boxes
Sharing the
Bounty
Community-supported agriculture connects consumers and farmers
TEXT BY SARAH LEMON
W
here lackluster lawns once languished, Josh and Lisa Carroll grow enough produce to feed their family. That effort expanded over several years to full-fledged farming, furnishing enough fruits and vegetables for the Carrolls’ friends and neighbors.
the CSA appeals to a certain kind of cook and a certain kind In their fifth year as farmers, the Medford couple is of household,” says Wendy Siporen, executive director of inviting 30 other households to join its agricultural Thrive, a business-development organization and advocate enterprise. Customers who pay upfront for four months for locally grown and produced foods. of food can expect weekly boxes of farm-fresh Some consumers, says Siporen, don’t have fare. The contents are as familiar as lettuce, time to frequent farmers markets or to cucumbers, corn, melons and tomatoes browse area grocers’ and specialty or as exotic as eggplant, chard, leeks, stores’ ever-increasing selection of tomatillos and ground cherries. “Kids locally grown and produced foods. just eat ’em by the handful,” says The chance to subscribe for several Josh Carroll of ground cherries, months of farm goods, sometimes whose husked fruit is a relative delivered, can be a convenience of tomatoes. “People say ‘My for certain households. “Now, grandmother used to grow you can use your Oregon these.’ ” Trail card to buy a CSA,” says A new generation of farmers Siporen, referring to the state’s conceptualized “communitysupplemental nutrition benefit supported agriculture” a few for low-income families. decades ago. Better known by The cost of CSAs in Southern its acronym, CSA, the model has Oregon ranges from about existed in Southern Oregon — $200 to $800, depending on the with numerous variations — for – Wendy Siporen, quantity and duration. “Full” shares about 20 years. The Carrolls’ Broken executive director of Thrive are intended for families of four or Oak Farm is the newest among a halfmore while “half” or “partial” shares dozen other CSAs in the region. “I think
“The quality and variety of the produce has just improved amazingly.”
14
Oregon Healthy Living • April 4, 2016
0404HE00A00.indd 14
3/24/2016 2:59:15 PM
FOOD usually are enough for couples. Some CSAs supply singletons with “mini” shares. “The quality and variety of the produce has just improved amazingly,” says Siporen. Shares in most CSAs last through the local growing season, between four and six months, based on how early a farm plants and how late it harvests. Several wintertime CSAs sustain customers through the threemonth hiatus of local farmers markets. Early spring is the prime time to commit to, and usually pay for, a CSA. Home delivery typically costs a bit extra, and members most often pick up their produce from several sites around the region. Some CSAs ask customers to claim their shares at the farm, where they can tour the fields and facilities. Farmers’ favorite ways to prepare their produce is a perk of many CSAs. Recipes Josh Cohen of Barking Moon Farm in Applegate, which is part of the Siskiyou Sustainable Cooperative. can be found on CSA websites and socialmedia profiles, printed in their newsletters or even demonstrated on YouTube channels. of produce make for suitable substitutions is helpful, but not But weeks of receiving a surplus of squash, or not a single as much as keeping an open mind. “People just aren’t that succulent strawberry, can challenge cooks to get creative. familiar with a lot of vegetables,” says Carroll. That’s the opinion of Siporen, a CSA customer for more than a Accustomed to picking and choosing, mainstream decade. consumers may shy away from the unknowns inherent to Short on spinach, lettuce and other tender greens, CSA CSAs. Shareholders shoulder some of the farmer’s risk of crop members can fill their salad bowls with heartier chard or kale. failure in exchange for reaping the rewards of a bountiful A share light on potatoes may suggest a gratin of other root harvest. Although the hot 2015 growing season left Broken vegetables, such as parsnips or turnips. Knowing which pieces Oak lacking lettuces, CSA members received approximately
April 4, 2016 • Oregon Healthy Living 15
0404HE00A00.indd 15
3/24/2016 2:59:17 PM
FOOD $35 to $40 worth of produce each week, rather than the intended $25 value, says Carroll. “I don’t think anyone was left wanting more,” he says. Rounding out many CSA shares are free-range eggs, fresh-baked bread, dried beans and grains, meats, cheeses, honey and homemade preserves. Some programs include these within their regular subscriptions while others offer them as “add-ons” for an extra fee. Beyond filling the fridge and pantry, a CSA represents a relationship with one’s food, say Siporen and Carroll. Farmers enjoy the direct connection to their customers, who are more like partners in the business of farming. The arrangement isn’t just another way to eat local, says Siporen. It serves both the “eating family” and the “farming family” at the same table.
Josh Carroll with produce grown at his Broken Oak Farm, one of the valley’s newest CSAs.
Winter CSA drop point in Ashland
LOCAL COMMUNITY-SUPPORTED
AGRICULTURE PROGRAMS
• Barking Moon Farm — pick up in Applegate, Ashland, Grants Pass, Medford, Talent and Williams; 541.973.6914; barkingmoonfarm@gmail.com; www.barkingmoonfarm.com • Broken Oak Farm — pick up at the Medford farm; 541.326.6081; brokenoakfarm.carroll@gmail.com • Fry Family Farm — pick up in Ashland, Grants Pass, Medford and Talent (some home delivery); 541.535.8044; suzi@fryfamilyfarm.org; www.fryfamilyfarm.org • Runnymede Farm — home delivery or pick up at the Rogue River farm; 541.582.6193; runnymedefarm@msn.com • Siskiyou Sustainable Co-op — pick up in Applegate, Ashland, Central Point, Grants Pass, Jacksonville, Medford, Ruch and Talent; 541.899.9668; maud@siskiyoucoop.com; www.siskiyoucoop.com • Sweetwater Farm — pick up at the Grants Pass Growers Market; 541.479.0249; sweetwaterfarmhugo@gmail.com; www.sweetwaterfarmhugo.com • Willow-Witt Ranch (meat and dairy) — pick up in Ashland and Medford; 541.890.1998; info@willowwittranch.com; www.willowwittranch.com
16
Oregon Healthy Living • April 4, 2016
0404HE00A00.indd 16
3/24/2016 2:59:22 PM
FIT BIT
April 4, 2016 • Oregon Healthy Living 17
0404HE00A00.indd 17
3/24/2016 2:59:26 PM
NATURAL
The Supporting Role of
Adaptogens
Ashwagandha herb root and powder
Nature’s botanical bounty helps our bodies cope with stress and maintain its natural balance TEXT BY CINDY QUICK WILSON
T
hey may not have used terminology like “adaptogens,” but even the most primitive humans recognized the healthful benefits of indigenous herbs and roots. “The beautiful thing about adaptogens,” says Dr. Glen Nagle, “is that they are a nontoxic substance produced in nature. They don’t treat illness, but they do balance and support healthy immune systems and help stabilize our bodies’ response to the stresses of life.” Nagle is an herbalist, educator and lead naturopathic physician with Herb Pharm in Williams.
18
Adaptogens provide support in a multitude of ways. They can regulate hormonal imbalances, help the body recover from illness and heal from surgery, and can be effective in treating heart, lung and digestive problems. They stimulate the activity of our immune cells and counteract the damaging effects of stress hormones like cortisol. “Whether you’re tired or you’re more wired, adaptogens regulate the body and bring it into balance,” explains Dr. McClane Duncan, naturopathic physician and director of Siskiyou Vital Medicine in Medford. “These botanical substances contain natural components that allow the body to become normalized or deal with stress better than it typically does.”
Adapta-what?
Russian scientists first used the term “adaptogen” in 1947 while studying the effects of ginseng on human performance, which they found improved the physical stamina, mental clarity and productivity of their workers, athletes and cosmonauts. “When I say adaptogen, I get a blank stare,” says Duncan. “Most people don’t have any idea what I’m talking about. But when I mention licorice, they might recognize that it soothes the throat. And people eat shitake mushrooms all the time, but they don’t know it is an adaptogen.”
Oregon Healthy Living • April 4, 2016
0404HE00A00.indd 18
3/24/2016 2:59:39 PM
NATURAL
“Whether you’re tired or you’re more wired, adaptogens regulate the body and bring it into balance.” — Dr. McClane Duncan, Siskiyou Vital Medicine
Duncan says adaptogens are often prescribed in support of the adrenal function which influences how we handle the stress that comes along with our daily activities. “I use them daily,” he states, adding that his top three choices are ashwagandha, eleutherococcus, which is Siberian ginseng, and oplopanax, or devils’ club, which grows here in the Northwest. “Ashwagandha is a tonifying herb that is good for energy production,” Duncan says. “It helps us by lowering stress hormones like cortisol. It also helps modulate the immune system. For people who are getting sick frequently, feeling run down, have low energy, or are feeling anxious, ashwagandha is standard treatment in terms of the herbal formulations that I create.” Eleutherococcus is used for cardiovascular conditions, kidney disease, Alzheimer’s disease, diabetes, fibromyalgia, rheumatoid arthritis, flu and respiratory ailments. Oplopanax is used for treatment of respiratory ailments, digestive disorders and a variety of other conditions including influenza, measles, diabetes, cancer, arthritis and rheumatism.
Know what you’re buying
Nagle cautions that when it comes to buying supplements, standards vary greatly so check labels and ask questions. “FDA manufacturing practices can be very broad in terms of establishing how much testing is required, so ask about their methods for quality assurance,” he recommends. “You want to know if it’s certified organic, farm-grown or crafted out of the wild. You want to know the ratio that tells you how strong it is and whether it’s fresh or dry. Look for contact information as well as an expiration date. And know that when there is sourcing from around the world, especially Asia, there can be heavy metals contamination.” With liquid extracts, he says, look for the common and the botanical name of the specific plant part. For instance, a very specific lobelia can be used as medicine, but it is not the same as the lobelia in the garden. “You want to make sure that the part that is extracted is the root, the rhizome, the leaf,” he says. The popularity and longevity of herb use throughout the world seems undeniable evidence of the healing power of plants. The World Health Organization now estimates that 80 percent of the population relies on herbal medicines for a supportive role in their primary health care. “I think people should realize that while adaptogens are helpful, herbs can only go so far without treating the underlying causes of things,” Duncan notes. “Nutrition is also very important for the adrenal glands and the thyroid, so it helps to bring adaptogens into our food like shitake mushrooms or using rosemary as a tea or on roasts. Eating healthy fats and minerals help us build a foundation for good health.”
MEDICINAL & EDIBLE PLANT WALK Stroll thorough North Mountain Park to learn about the abundance of edible and medicinal plants. Learn how to properly identify and sustainably harvest useful plants. Pre-register online at ashland.or.us/register or call the Nature Center at 541.488.6606. The walk will be May 1 from 3 p.m. to 4 p.m. for ages 12 and up. The fee is $8.
April 4, 2016 • Oregon Healthy Living 19
0404HE00A00.indd 19
3/24/2016 2:59:51 PM
HEALTH
Burn? Feeling the
Understanding and controlling acid reflux and heartburn TEXT BY KEITH GILLOGLY
I
f you need another reason to resist ordering that big steak and piece of chocolate cake at dinner, consider that such fatty foods can fuel heartburn. Heartburn results from acid reflux, which occurs when stomach contents and digestive acids travel up from the stomach into the esophagus. A valve between the esophagus and stomach opens for food to enter the stomach, but acid can travel up into the esophagus if the sphincter doesn’t fully shut. When this is coupled with a large volume of food to digest, problems often arise. 20
Know your symptoms
While reflux can cause sore throat, coughing and a bitter taste in the mouth, heartburn — the burning sensation in the chest — is its most recognized symptom. Because fatty foods take longer to digest and stay in the stomach for up to six hours, they’re often heartburn culprits, says Dr. Paul Schleinitz, a Medford gastroenterologist with Gastroenterology Consultants. With age and a lifetime of strain and wear, the sphincter between the esophagus and stomach can become stretched and less functional, as well. Occasional heartburn after overeating is common, but if it’s happening more than twice a week, the chronic condition gastroesophageal reflux disease, or GERD, could be present. Between seven and 10 percent of American adults experience symptomatic GERD on a daily basis, says Dr. Neil Olsen, a primary care physician with Providence Medical GroupCentral Point. Being overweight can also contribute to acid reflux because of the increased weight and pressure on the stomach. “As the population in our country is getting heavier, we’re seeing more and more reflux,” Schleinitz says.
Oregon Healthy Living • April 4, 2016
0404HE00A00.indd 20
3/24/2016 2:59:53 PM
HEALTH
“As the population in our country is getting heavier, we’re seeing more and more reflux.” — Dr. Paul Schleinitz, Gastroenterology Consultants
Preventing reflux
Take note of foods that have caused reflux, and avoid or decrease consuming them. Lower-fat meals will be digested more quickly, triggering less reflux. Heartburn often strikes at night; don’t snack before bed. “Go to bed with an empty stomach three to four hours before you lie down,” Schleinitz advises. As a general rule, don’t lie down right after eating, and for the night, elevate the head of your bed four to six inches to let gravity help keep reflux down. Simply bending over to tie your shoe can cause a volume of liquid to come up, Schleinitz says, so keep activity to a minimum right after eating. Quitting smoking will help reduce reflux, as will losing weight, even if it’s just 10 or 15 pounds. Alcohol can irritate both the stomach and esophagus, worsening heartburn.
Beware untreated reflux
“The pH of the esophagus is relatively neutral,” Olsen says. “Stomach contents have a pH down close to one, which is acidic.” If left unchecked, irritation and inflammation from GERD can cause esophageal ulcers, as well as swelling and scarring. Scar tissue can lead to an esophageal stricture, a narrowing of the esophagus, which can cause swallowed food to get stuck in the tube, sometimes requiring emergency surgery. Bile can also be forced up and cause more damage. While men and women are just as likely to experience heartburn, Barrett’s esophagus is much more common in men, Olsen says. Barrett’s esophagus occurs when the lining of the esophagus changes to resemble that of the stomach. It’s caused by uncontrolled reflux and can lead to cancer. Severe reflux can also result in acid getting into the lungs, causing coughing, asthma and lung damage.
PREVENTION PILLS: MEDICATIONS TO KEEP REFLUX IN CHECK You won’t have to look hard to find medications to curb acid reflux and reduce heartburn. Some types counteract heartburn after it has occurred, and others set to work before heartburn flares up. Of the various types, many are available over-thecounter, although you should consult a doctor if you have frequent reflux. Antacids like Tums or Rolaids work to neutralize the acid that causes agitation. They provide temporary relief after the burning sensation has set in, and they’re even a good source of calcium, Olsen notes. H2 blockers are medications that block one of the mechanisms that stimulate acid production in the stomach. Proton pump inhibitors, or PPIs, include medications such as Prilosec or Prevacid, which also limit production of digestive acids to reduce agitation. They’re considered stronger than antacids and H2 blockers and are typically used by those who experience more frequent reflux and need to proactively prevent heartburn. While these various medications are often taken long-term, addressing diet and other factors is always preferred. “If you can control it with lifestyle, then please do that,” says Olsen.
Seeing the doctor
If your heartburn isn’t coming under control easily with an antacid, Schleinitz recommends seeing a doctor. Doctors may conduct an endoscopy to look inside the esophagus and scope out any ulcers, strictures or any other damage or precancerous conditions. If you notice regurgitation occurring more frequently, and if it’s happening more than twice a week or even daily, consult a doctor. Be wary that heartburn chest pain can be similar to a heart attack, which would require immediate attention. If you’ve had a hiatal hernia, which occurs when the esophageal sphincter doesn’t line up with the diaphragm, as part of the stomach slides up into the thorax, you’re at greater risk for reflux.
April 4, 2016 • Oregon Healthy Living 21
0404HE00A00.indd 21
3/24/2016 2:59:56 PM
APRIL
EVENTS CALENDAR
GET LISTED! DO YOU HAVE AN EVENT YOU’D LIKE TO PROMOTE ON OUR EVENTS CALENDAR?
9
TH
Simply email crose@mailtribune.com and include the following information: Event title, date, time, location, contact information and a brief description including any required fees. Please note: Event information must be received at least 60 days in advance to be considered for publication in Oregon Healthy Living.
8
TH &
9
TH
PEAR BLOSSOM RUN 7 A.M. • DOWNTOWN, MEDFORD CONTACT INFO: www.pearblossomrun.com 10-Mile Race begins at 8:20 a.m. $36 after April 2 5K Race begins at 7 a.m. $30 after April 2 Fun Run Races begin at 7:50 a.m. $7 for the 1-mile race, 2-mile race or both races. Registration open through April 9.
12
TH
2016 PEAR BLOSSOM FESTIVAL - STREET FAIR Friday 3 P.M. TO 10 P.M. Saturday 7 A.M. TO 5 P.M. • DOWNTON MEDFORD CONTACT INFO: http://metromedford.com/association This year the Pear Blossom Street Fair will be in the Commons Park Blocks. This exciting new footprint will be the permanent location allowing the festival room to grow, with added facilities for vendors and patrons. There will be food, fun and games, art and crafts galore. Something for everyone!
22
CLIMBING MOUNT SHASTA: TIPS FOR ALL CLIMBERS 6:30 P.M. to 8 P.M. • MEDFORD REI - 85 ROSSANLEY DR., MEDFORD CONTACT INFO: 541.732.1938 Are you preparing for a Mount Shasta ascent? Join Shasta Lead Climbing Ranger Nick Meyers for a free presentation that will help you get ready for a successful climb. Find out about gear, clothing, permits, low-impact camping, climbing protocol, route specifics, and the most current weather and safety hazards.
Oregon Healthy Living • April 4, 2016
0404HE00A00.indd 22
3/24/2016 3:00:07 PM
APRIL
EVENTS CALENDAR
16
TH
PESTICIDES, PEOPLE, POLLINATORS AND THE PLANET CONFERENCE 8 A.M. TO 5 P.M. • SOUTHERN OREGON UNIVERSITY - STEVENSON UNION, ROGUE RIVER ROOM 1250 SISKIYOU BOULEVARD, ASHLAND CONTACT INFO: www.facebook.com/Pesticides-People-Pollinatorsand-the-Planet-Conference-1819972214896323/ Hosted by the Pollinator Project Rogue Valley, this daylong conference will bring in experts for multiple panel discussions addressing how synthetic pesticides affect the environment. There will also be “hands-on” workshops for participants. The event is $10 for members of the public and free for SOU students with IDs.
26
TH
23
RD
CARING HANDS CAREGIVER TRAINING 10 A.M. TO 12 NOON • SACRED HEART CATHOLIC CHURCH, 17 WEST 10TH ST., MEDFORD CONTACT INFO: Paula Potter from Visiting Angels, 541.773.5002 Presented by Visiting Angels, this free event will provide tips, training and insight for caregivers. Cascade Health Solutions will provide, equipment training and a physical therapist will offer safety tips. Professional caregivers who suggest practical ideas for keeping caregivers healthy, too. Registration is required. LOST CREEK TRAIL RUNS – 50K/30K/30K RELAY/5K 8 A.M. • JOSEPH H. STEWART STATE PARK, NEAR TRAIL, OR CONTACT INFO: www.lctrailruns.com 50K race starts at 8 a.m., 30K race starts 9 a.m., and 5K starts at 9:15 a.m. Packet pickup and day-ofrace registration from 7 a.m. - 8:30 a.m. Online registration. Hot soup served after the race.
April 4, 2016 • Oregon Healthy Living 23
0404HE00A00.indd 23
3/24/2016 3:00:14 PM
0404HE00A00.indd 24
3/24/2016 3:00:15 PM