JULY 2017 | VOL. 10 — ISSUE 7
Fresh & SWEET Delicious hydration
PLUS Got rope? Go jump Collagen supplements Anti-cellulite strategies O regOn H ealtHy l iving . cOm
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Table of Contents JULY 2017 | VOLUME 10 — ISSUE 7
FOOD
COVER STORY
Eat Your Water: Hydrating benefits of watermelon
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FITNESS
HEALTH
PAMPER
Jump-start Your Fitness: Skipping rope a no-excuses workout
Detached Retinas: Save your sight by acting quickly
Ditch Dimpled Thighs: Cellulite treatments
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16
NATURAL
Crazy for Collagen? Comfort for skin and joints
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On the cover
The editor’s desk August is a great time for fresh produce in the Rogue Valley, with nearly all the boxes on the “in season” list checked for fruits and veggies. Visit a local market to get all your favorites and maybe experiment with something new. Hot weather brings summer fashion, which tends to show a lot more skin. Next month, we will be looking into some strategies for improving the appearance of our skin through collagen supplements and cellulite aesthetic treatments. crose@mailtribune.com
STAFF EDITOR: Cheryl P. Rose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING PHOTOGRAPHERS: David Gibb CONTRIBUTING WRITERS: Melissa Haskins Sarah Lemon Rebecca Scott Haley Strahan 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
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Macy West (10) and her brother, Bryson West (8), enjoy eating outside in the backyard of their Medford home. Watermelon (per the name) contains a lot of water, a way to hydrate while also getting nutrients. Dark leafy greens, other fruits and vegetables can all contribute to hydration. Children need five to eight cups of fluid a day, with Fresh & SWEET adults needing nearly twice that number. Photo by David Gibb.
Join the list... Advanced Joint Replacement Center.. . pg. 24 Ashland Food Cooperative ............... pg. 11 Core Physical Therapy & Training ..... pg. 23 Finish Line Real Estate LLC ................ pg. 22 Fountain Plaza ................................. pg. 8 Horton Plaza...................................... pg. 13 Medford Dermatology ...................... pg. 17 Medford Food Co-Op ...................... pg. 9 Medford Foot & Ankle ..................... pg. 3 Medical Eye Center .......................... pg. 9 Medicap Pharmacy .......................... pg. 7 Mercy Flights ................................... pg. 12 Northridge Center ............................ pg. 23
JULY 2017 | VOL. 10 — ISSUE 7
PLUS
Delicious hydration
Got rope? Go jump Collagen supplements Anti-cellulite strategies
O regOn H ealtHy l iving . cOm
....and reach your next customer with Oregon Healthy Living! Oregon Retina Center ...................... pg. 17 Retina Care Center ........................... pg. 15 Rogue River Vaulters ........................ pg. 22 Rogue Aquatics................................. pg. 6 Rogue Valley Coin & Jewelry............. pg. 19 Rosa Transformational Health ........... pg. 13 Sherms Food 4 Less........................... pg. 2 Southern Oregon Foot & Ankle ........ pg. 21 Osher Lifelong Learning Institute........ pg. 19 Superior Athletic Club ...................... pg. 7 True South Solar ............................... pg. 4 Twin Creeks........................................ pg. 18
To advertise contact Niche Marketing Specialist Athena Fliegel at 541.776.4385 or afliegel@mailtribune.com
Oregon Healthy Living • July 3, 2017
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FITNESS
Hop, Skip and
JUMP into Fitness
TEXT BY CINDY QUICK WILSON
Jumping rope offers health benefits for all ages
W
hat if there was one exercise you could do for seven minutes a day that would burn calories, improve your cardiovascular health, your balance and coordination, and even sharpen your brain? A simple activity we associate more with children’s rhymes and playtime, jumping rope is highly valued by boxers, athletes and others seeking maximum health benefits in a minimum amount of time. continued on page 6 July 3, 2017 • Oregon Healthy Living 5
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FITNESS continued from page 5 “Most people think of using the elliptical machine, the treadmill or bike for cardio exercise,” explains Angela Young, an exercise specialist and personal trainer with Superior Athletic Club in Medford. “They don’t think about a jump rope as a simple and versatile piece of equipment they can take with them and use anywhere.”
Burn for the buck
Young recently held a jump rope workshop. “I wanted to teach people how to jump rope efficiently, how to do different types of jumps, how to work up to 1,000 jumps a day, and how to get past some of the plateaus.” It may take some practice, but she insists, “You can do a thousand jumps with a rope in just seven minutes, so that’s a lot of benefit for spending such a short period of time.” Compared with other exercises, such as jogging, swimming or tennis, jumping rope burns a lot more calories per minute. “They estimate a 20-minute jump rope session is equivalent to running an eight-minute mile,” Young says. “Depending on your size, diet and metabolism, someone of average weight will burn about 125 calories during a 10-minute session.” Other benefits may not be so obvious. For instance, according to the Jump Rope Institute, jumping rope improves bone density which helps prevent osteoporosis. But even more surprising is that it also helps to develop both sides of the brain, which enhances spatial awareness, reading skills, memory and mental alertness.
Mental agility
“People think jumping rope is easy, but it’s not,” says Troy Wohosky, one of the country’s top boxers, currently ranked No. 3 in the nation. He credits boxing with saving him from undesirable influences in his early life, which has inspired him to do the same for other local kids by opening Spartan Boxing in Medford. “Jumping rope is an important part of training because it’s all about rhythm and timing for boxers. We do side to side movements, one leg at a time, crossovers, double time - all drills that improve the boxer’s timing, balance and reflexes because they require mental as well as physical agility to switch back and forth with different moves and rhythms. Because you’re working your brain and your body at the same time, boxers who use jumping rope as part of their training stay more focused and calm overall,” says Wohosky. The Jump Rope Institute attributes this to “the body’s biochemical reaction to composite movements that combine a circular motion with angular momentum.”
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FITNESS Further, jumping on the balls of your feet requires your body and mind to make neural muscular adjustments to imbalances which, experts say, improves dynamic balance and coordination, reflexes, bone density and muscular endurance. “It definitely improves the muscle tone, especially the calf and leg muscles,” Wohosky agrees, “and having strong legs is critical to boxers. It makes the heart stronger and increases the blood flow in the arteries and veins. It teaches my boxers to relax, how to breathe correctly, and how to hold a steady pace.”
Return to childhood
Give yourself a four-by-six-foot area, allowing about 10 inches of space above your head. While carpeting can soften impact, it can also grab rubber soles and send you sprawling, so the best surfaces are wood or smooth rubber matting. Young notes, “It helps to have the right rope. The nice ones are thin plastic. Buddy Lee brand makes a great jump rope with a swivel bearing head that is easier on the wrists as it comes around, which helps you get your speed up.”
continued on page 8
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FITNESS continued from page 7 To determine the correct length, step on the rope midway with one foot, then hold it up in front of you, Young says. “You want the tips of the handle to be right at your armpits at the shoulder. Longer can make you trip, shorter and you will have to jump too high to clear it. Hold your arms out to the side, kind of wide. Use the wrists, not the elbows, to do the circles while keeping the upper body completely still. The abs are tucked in, the shoulder blades are down and the back is straight. It has a positive impact on the posture because you’re constantly holding that position.” If you haven’t jumped rope since third grade, it can be a humbling experience because it does demand some coordination. Wohosky admits it may take time to become proficient. “To start out, you just want to go at a steady pace until you get the rhythm down and get comfortable with it. You have to build up to doing some of the more complicated steps and rhythms. I teach my students the simplest techniques first and then work up from there into double jumps and crossovers. It may take them a month or so, but I’ve seen the worst jumper in the class pick it up and become good at it, so you have to be patient and give yourself time to practice.”
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For a beginner, Young advises starting with every other day to give your body a chance to adjust and for your movements to get more fluid. “Work up to 100 jumps nonstop. Don’t increase it until you can do that, then work on increasing your speed. A terrific goal to aim for is 1,000, then you can always work on decreasing the time.”
More bounce, more benefits
“Jumping rope increases ankle mobility, which is something we tend to lose over time,” Young continues. “It also helps strengthen the internal organs and beautifies the skin because the jumping is a boost to the lymphatic system. And if you happen to be one of those women who experiences bladder weakness following childbirth, jumping rope can actually help to increase the strength and elasticity in the pelvic floor, making it as strong as it was before childbirth.” It’s a benefit for any age, Wohosky says. “We get our youngest students started with it and we also have a 60-yearold who jumps rope and boxes, and she feels it relaxes her. You just have to be patient and practice at it, but the benefits are well worth the time it takes to learn.”
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FITNESS
Jump Rope Tips Beginner Jump Start
If you haven’t jumped rope since your playground days, follow the steps below to give yourself a little refresher. • Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm. • Next, without using the rope, practice jumping. • Finally, put the two together. You’ll probably do well to jump continuously for one minute. Beginners should start out with 30 seconds of consecutive jumping or about 50 repetitions. Perform three or four sets with rest periods between sets lasting 30 to 90 seconds in duration. Gradually work up to 60 to 90 seconds of jumping, or 100 to 150 repetitions with rest periods between sets lasting only 30 seconds. Complete three or four jump rope workouts per week on nonconsecutive days.
Breaking Plateaus
Say you’re stuck at 75 jumps. Jump to 75, then rest 30 seconds, then do another 25 jumps. Do this for several days. After that, slowly decrease the rest to 25 seconds, 20 seconds, then 15 seconds. The body learns to adapt to the decreased rest and before you know it you are doing 100 reps with no problem.
Posture Perfect
Posture is important so don’t slouch! Hold shoulder blades together in the back and press down, keep abs and core tight, then start revolutions. Breathe in through nose, exhale through the mouth. The knees are bent the entire time, so your legs and ankles are taking most of the impact. You’re not taking big jumps up and down, it’s just enough for your feet to clear the rope as it comes around in little jumps. It’s all about the technique and it shouldn’t be damaging to the joints. It’s important to train the body that this is where you want it to be. July 3, 2017 • Oregon Healthy Living 9
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FOOD
Quintessential
QUENCHER
Watermelon is the next hydration craze TEXT BY SARAH LEMON PHOTOS BY DAVID GIBB
Macy and Bryson West of Medford enjoying some of summer’s bounty.
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FOOD
C
onsumers’ thirst for flavored water has come full circle. Round, ripe and ready for picking every summer, watermelon — as its name confirms — is the original flavored water. Recent nutrition forecasts suggest that the coconut craze is giving way to watermelon infatuation. “It’s actually like 90 percent water,” says Ron Veitel, nutritionist for Siskiyou Vital Medicine in Medford. For all its hydrating fluid, watermelon contains concentrated nutrients at a conservative calorie count, just 85 in about two cups. A significant source of vitamin C and B6, beta carotene and zinc, watermelon also naturally replaces electrolytes — lost during perspiration — with considerable quantities of magnesium and potassium. “Replenishing that magnesium and potassium is crucial,” says Veitel. “The watermelon, in general, is great for flushing the kidneys.” Also high in magnesium, in addition to iron and fiber, watermelon seeds have sprouted a new packaged, snack-food trend, says Veitel. With 30 grams of protein in a cup of seeds, watermelon likely will be the next source of powdered protein, he says. Instead of spitting out watermelon seeds, or buying seedless varieties, try
chewing up the crunchy morsels with the fruit’s succulent flesh, says Veitel. Watermelon’s vibrant hue comes from lycopene, the compound in tomatoes that promotes cardiovascular health and prevents cell damage from free radicals. While tomatoes, Veitel says, typically are touted as prime sources of this antioxidant, “watermelon is even better.” On the other end of the color spectrum, watermelon rind is replete with much more than chlorophyll, the chemical compound that makes plants green. Watermelon rind also is high in the amino acid citrulline, a potent vasodilator that improves circulation to the brain and extremities, wards off accumulation of fatty deposits and may prevent muscle soreness if consumed before a workout, says Veitel. Studies also suggest that citrulline
can be helpful for men with erectile dysfunction, Veitel adds. “The rind is one of the most outstanding parts of the watermelon.” Juicing watermelon rind along with the flesh maximizes the fruit’s nutrient potential, says Veitel. Pickling or candying the rind also are popular preparations, he says. “Watermelons straddle the world of fruit and vegetable.” Cold-pressing any piece of produce generally is considered the best method for preserving beneficial properties, says Veitel. But a watermelon’s dimensions, he says, also can accommodate some unusual culinary techniques, such as cutting a hole in the rind big enough to fit an immersion blender, liquefying the flesh right inside the fruit, then ladling it into glasses, topping with some sparkling water or even fizzy, fermented kombucha. “It’s super delicious.” The most delicious watermelons, it’s widely acknowledged, have the shortest trip from vine to plate — or picnic blanket. “There’s nothing like growing your own watermelon,” says Rhianna Simes, Master Gardener coordinator for Southern Oregon Research & Extension Center in Central Point. “What a classic flavor for summer!”
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FOOD
Grown Your Own
However, because Southern Oregon’s summer isn’t quite long enough for melons’ liking, gardeners should choose varieties that bear fruit in 70 days or less, says Simes. Smaller types (look for “baby” in the name) have larger yields in this region, she says. “It’s kind of easy to get seduced by the big, 10- to 15-pounders.” Even miniature melons claim more space than most garden plants, says Simes. Trellising, growing the vines in pots or even cultivating in straw bales can be strategies for compact gardens, she says. Once planted, watermelons are low-maintenance, requiring little but watering until harvest, says Simes. The field spot, where the melon rests on the ground, is the best indicator of ripeness, she says, not rapping on the rind. “I never got the thumping thing,” says Simes. “They all kind of sound the same.” A watermelon’s field spot, when creamy yellow, is a sign that enough sugar has developed in the fruit. To keep the sugars — and nutrients — intact, store picked watermelons at room temperature, says Simes. Refrigerate them only once they’ve been cut.
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Here are Oregon State University Extension Service’s tips for growing melons: • Choose a warm site, such as along a south-facing building or wall. Or warm the site by using plastic mulches over the soil or row or garden covers. • Use drip irrigation, not overhead sprinkling that wets foliage and can cause powdery mildew. • Start melon seeds indoors three to four weeks before you intend to put them out in the garden. Or buy starts. • Amend soil with organic matter and ensure it has reached at least 55-60 degrees before planting seeds or starts. • When young plants have four to seven leaves, transplant plants 18-24 inches apart and space rows 5-6 feet apart. • Water well, but infrequently. Overwatering may lower fruit quality. Fertilize well for top quality and yield.
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HEALTH
Eye Emergency Flashes and floaters indicators of detached retina TEXT BY MELISSA HASKIN
I
magine this: one evening you’re up late watching TV. You notice your peripheral vision is a little darker than normal and in general, everything is a little blurry. Blinking at the TV, you realize it’s probably time to go to bed.
The next morning, you awake to realize the vision in one of your eyes is partially blocked. It’s like a curtain has dropped over half of your pupil. You blink, but nothing changes. You may be experiencing a retinal detachment.
Warning flashes can’t be blinked away
The retina is the tissue in the back of the eye that receives images and translates them into information for the brain to process. When the retina is pulled away from its normal position, it may separate from the surrounding tissue, blocking blood flow to the area. As the retinal cells are starved of oxygen and nourishment, a person may experience floaters (small dots floating in one’s line of vision), flashes and vision loss, among other symptoms. While pain is often an indicator of when to see a doctor in general, it is not a good barometer for retinal detachment because the condition is painless. A person may wake up one day with the condition or it may occur over weeks or months. It’s most often the latter, says Dr. Joshua Carlson, a board-certified ophthalmologist with Oregon Retina Center, which has offices in Grants Pass, Medford and Roseburg. He says he has known people to shrug off these vision symptoms as a glasses problem or something they can blink away, but
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a detached retina is a serious medical condition that needs immediate attention.
Seeking help STAT
Permanent vision loss is a real risk with retinal detachment, so don’t delay getting assessed. If you think you may have a detached retina, call your eye doctor and explain why you are calling, Carlson stresses. “I’ve had several cases of retinal detachments getting worse because a patient had an appointment with their eye doctor ‘in a week or two,’” he says. Sharing why you are calling can help move things along. “Some eye doctors will immediately refer the patient to a retina specialist,” he says. Dr. Adam AufderHeide, a board-certified ophthalmologist with Retina Care Center in Medford, says Retina Care Center sees an average of three to four cases of the eye condition each week. Both AufderHeide and Carlson agree that the emergency room is not the place to go for this problem. Often, they say, an urgent care or emergency room will not have the equipment or staff to cope with a detached retina. Carlson acknowledges there are rare cases when an ER might be necessary, for instance, if a patient is not established with an
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HEALTH
Travel plans and treatment
If you’ve been diagnosed with a detached retina, be sure to share any upcoming travel plans with your ophthalmologist as this can be a factor in treatment. Travel, especially trips that involve flying or changes in elevation (such as driving from Oregon to California) should be avoided for six to eight weeks following treatment. “If a patient does need to fly somewhere, we need to know that because that will adjust how we treat them,” says Carlson.
Could you have a detached retina?
Are you experiencing these symptoms? If so, it may be time to call to your ophthalmologist. • Flashes • Floaters • Loss of vision • Blurred Vision • Feeling as if a curtain has come down (or across) your vision
Are you at risk?
Anyone can develop a detached retina, however, certain populations are more at risk. For example, people who have undergone cataract surgery are much more likely to develop a retinal detachment than those who have not had surgery. People over 40 years old are at a higher risk, and men experience retinal detachment more frequently than women. Other risk factors include existing vision and eye health conditions, such as nearsightedness, glaucoma and previous eye trauma.
Scan showing retinal detachment eye doctor and the detachment happens after hours. However, another option is to call the hospital’s on-call line, he says. “The person on duty can usually connect a patient with the ophthalmologist on call and that will save the patient an ER bill.” If you must wait 12-24 hours to see your ophthalmologist, take it easy on your eyes. This means no novel writing on your computer, reading “Great Expectations” or binge-watching TV. “We recommend relaxation until you can get in to see someone,” says Carlson.
Repairing the retina
Treatment for retinal detachment is dependent on many factors, says Carlson, such as a history of cataract surgery, nearsightedness and which part of the retina is affected. Often a detachment starts out as a tear, he says, which if caught before it turns into a detachment, allows for treatment that is less invasive and less painful. Detached retina treatment options involve surgical procedures, including vitrectomy, pneumatic retinopexy and scleral buckling. In a vitrectomy, the ophthalmologist removes thick fluid called vitreous from the eye and then uses air, gas or oil to push the retina back into place. During a pneumatic retinopexy, an expanding gas bubble is used to push the retina back into its normal position. A scleral buckle involves the use of a small band that “buckles” the eye together while it heals itself. The band is attached to the eye and creates pressure causing the retina to move back into place. The key with any treatment is to seek help ASAP. “Time is vision,” warns AufderHeide.
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PAMPER
See You Later,
Cellulite
Simple and effective ways to reduce the appearance of cellulite TEXT BY REBECCA SCOTT 16
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PAMPER
S
ummer is the season for swimsuits, shorts, sundresses and sandals, but cellulite could put a damper on your summer wardrobe. According to experts, the term cellulite refers to the dimpled or “cottage cheese” appearance of the skin some people have on their thighs, hips, buttocks and belly. Cellulite can be treated through various noninvasive procedures and natural methods, such as a healthy diet and exercise.
The 411 on cellulite
Cellulite gives the skin an irregular exterior appearance. “You can see cellulite when fat cells under the skin grow and push the skin outward,” says Dr. Julie King of King Aesthetics in Medford. While cellulite is more common in women, King says anyone can get it. She explains estrogen plays a large role in the formation of cellulite, and is part of the reason why women get cellulite more often than men. According to Tamara Miller at Organic Elements Spa in Medford, women usually have more body fat than men, and as you age, you are more likely to reduce muscle mass and gain fat. “Estrogen starts decreasing as women approach menopause,” she says. “From 25-35 years old is when you begin seeing cellulite develop.” Cellulite can also be hereditary. “If your parents have an increased amount of cellulite, you are more likely to have less muscle and more fat,” Miller explains. While everyone has the potential for cellulite to surface, there are multiple methods which help lessen its appearance.
Aesthetic interventions for cellulite
For an over-the-counter option, King says there are topical cellulite treatments available. “You can use creams infused with caffeine that constrict the blood vessels and lessen the appearance of cellulite,” she explains. VelaShape procedure Other noninvasive cellulite treatments involve supervised body contouring. King Aesthetics uses VelaShape, a technology that combines infrared light, bipolar radio frequency energy and vacuum. “Together, these cause deep heating of the fat cells, their surrounding connective tissue and dermal collagen fibers,” King explains. The heating and vacuum stimulate growth of collagen and elastin, which results in improved skin structure and texture. “It gradually smooths the skin’s surface and reduces the appearance of cellulite,” she says.
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PAMPER continued from page 17 Organic Elements Spa uses a similar treatment, Synergie Aesthetic Massage System (AMS). “Synergie AMS aggressively attacks the fat in your body, helping to reduce the appearance of cellulite, while smoothing and tightening your skin,” Miller explains. “It even helps you to lose inches in the process.” Miller says she’s personally impressed by the science behind the treatment. She says the method stimulates the skin to help improve blood circulation in the subcutaneous layer, or the fattiest layer, of the skin. The massage aids in releasing those fat cells through the lymphatic system, which helps eliminate the cellulite. Miller and King note that while no one treatment may work for everyone, each procedure has produced benefits for many people.
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PAMPER Natural alternatives
King says you can minimize cellulite by following a good diet. “A diet low in carbs, sugars and starches helps you lose weight and dehydrate the fat layer,” she explains. “When the fat layer is hydrated and swollen, that’s when you see cellulite form. The more salt, sugar and starch there is in your diet, the more individual fat cells push out and cause dimpling. Exercise and eat right, and then add in treatments to optimize your results.” Miller agrees diet and exercise are imperative in the fight against cellulite. “Eating a healthy diet and exercising regularly is a great way to eliminate and prevent fat in the body,” she explains, adding that cellulite occurs when connective fibers underneath the skin become weak or lose their elasticity. However, stretching and strengthening those areas can help reduce cellulite. “While you can use noninvasive treatments to get started, you need to make lifestyle changes to maintain good results. These changes include reducing carbs and salt, and adding fiber to your diet,” she says.
Foods that help fight cellulite Salmon: The antioxidants in salmon break down the fat cells in cellulite. Berries: Dark berries such as blackberries and blueberries enhance collagen production, creating new skin tissue. Apple cider vinegar: The potassium, magnesium and calcium in vinegar flush out toxins and relieve water retention around the thighs and stomach. Green tea: Tea speeds up metabolism and increases fat burn. Dark chocolate: Natural cocoa contains antioxidants, which breaks down fat in cellulite. -Source: www.womansday.com
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NATURAL
Youth in a Bottle? Collagen supplements may help combat wrinkles, no needles required TEXT BY HALEY STRAHAN
T
he search for an effective, noninvasive way to prevent and cure wrinkles has long been a holy grail for the beauty industry. A trip down the drugstore skincare aisle reveals shelf upon shelf of bottles and jars, all claiming to contain the magic ingredient to youthful skin. But experts know that one important key to reducing wrinkles lies in a compound naturally produced in the human body: collagen. Many products aim to stimulate the collagen repair response at the skin level, but oral collagen supplements have been making waves recently in the beauty and health industry. Their promise seems almost too good to be true: a simple pill to fight wrinkles and restore a youthful appearance.
Collagen is an integral building block of most systems in the human body. “Collagen is the most abundant protein occurring naturally in the body,” says Dr. Scott Moser of Bear Creek Naturopathic Clinic in Medford. “Collagen is found in various tissues throughout the body and plays a key role in the integrity of our skin, tendons, organs, bones and cartilage.” Adequate collagen levels in the body lead to not only smooth,
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elastic skin, but a better functioning body as a whole. Unfortunately, beginning at about age 30, our collagen levels begin to decrease. By 50, women have half as much collagen production, a little less than men of the same age, who produce more collagen throughout their lives. This deficit leads to visible changes like wrinkles and thinner skin, but also more serious conditions, such as arthritis and osteoporosis. “Most people relate collagen to skin issues, but it is so much more,” explains Lisa Sandrock, a nutritional therapy practitioner in Medford. In an effort to combat these issues, beauty and health experts are researching the practice of taking collagen internally, and evidence seems to point to its benefits. “Older people, anyone with joint issues, or those concerned with their skin tone could benefit from taking a collagen supplement,” Sandrock says. In the past, people probably ingested more collagen as a matter of course. Collagen is abundant in meat products, particularly the fatty areas. As we became more focused on eating lean meat or less meat entirely, our intake of natural collagen dropped. “Many of the best sources of collagen, such as oxtail soup, chicken feet and bone broth, have been largely forgotten in the United States,” Sandrock says. While it is quite possible to increase collagen intake through nutrition, many people prefer collagen supplements to meet this need without changing their diets. Collagen supplements come in powder and pill form. Powders are typically pure collagen and can be added to food or drinks. “Don’t just jump on Amazon,” cautions Sandrock. “Look for a powder that is free of GMOs, pesticides, allergens and MSG.” Pills tend to be marketed at a more specific health solution, and often contain other ingredients to target the
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NATURAL intended issue. “Be wary of anything that makes wild health claims, like you’ll look 30 years younger or gain 5 pounds of muscle,” she says. “If it sounds too good to be true, it probably is.” As with any supplement, it’s a good idea to pay attention to any side effects before determining whether they are right for you. “Because the collagen in these supplements comes from an animal source, people who have allergies need to be reading labels,” notes Moser. “Some is sourced from shellfish, which is an extremely common allergy. Also, because collagen is a protein, certain disease states, like kidney disease, need to watch protein intake.” Because collagen increases levels of calcium in the blood, some people might experience side effects like constipation and irregular heartbeat. Collagen supplements are not the magic bullet to stop aging entirely, but they can help support the body when it’s natural production of collagen declines. “Try a collagen supplement for three or four months,” Sandrock suggests. “Then you can get a good estimation whether it is making a difference in the condition you are using it for. Watch for other changes, as well. Collagen does a lot in the body.”
Tips for Maximizing the Effects of a Collagen Supplement • Ask your doctor what amount is right for you. Older people need more collagen to make up for the loss of production in the body. • Take vitamin C, as it helps in the formation and maintenance of collagen. • Try to increase your natural intake
of collagen by incorporating bone broth into your diet. • Pay attention to your digestive system. If it doesn’t work well, you won’t digest the collagen well either. • Protect your skin from sun and other damaging agents, as collagen is easily damaged.
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JULY
EVENTS CALENDAR
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THE LOW-DOWN ON LAVENDER 9 A.M. - NOON • LAVENDER FIELDS FOREVER, 375 HAMILTON ROAD, JACKSONVILLE CONTACT INFO: 541.488.6066 For participants 16 years old and up, spend an hour in the fragrant fields learning about the history, botany and uses of this herb. Take home a free bottle of lavender water. Fee is $30.
HAND-TO-HEART BABY SIGN LANGUAGE 12:15 P.M. - 1 P.M. • TALENT BRANCH LIBRARY, 101 HOME STREET, TALENT CONTACT INFO: 541.535.4163 For babies and toddlers ages 3-36 months with a caregiver. Learn six signs reinforced through stories and songs.
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ISLAND NIGHT 2 P.M. - 8 P.M. • DANIEL MEYER POOL, ASHLAND CONTACT INFO: 541.488.5340 Enjoy live Hawaiian music, hula dancing performance and fun activities for all ages. A free community Hula dance workshop will be offered for anyone wanting to learn. Reduced admission to the pool will be offered at $2 per person.
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LOST BUT FOUND 10 A.M. - NOON • WHITE CITY LIBRARY, 3143 AVENUE C., WHITE CITY CONTACT INFO: 541.864.8880 Led by Jackson County Search and Rescue, learn the essentials of safe hiking and even participate in a mock rescue. Wear sunscreen and a hat. Pre-register to participate in this free event at the White City Library.
GET LISTED!
DO YOU HAVE AN EVENT YOU’D LIKE TO PROMOTE ON OUR EVENTS CALENDAR? Please 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. We’re currently accepting submissions for event dates between September 5 through September 30, 2017.
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Oregon Healthy Living • July 3, 2017
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THE UP AND DOWN RIDE 9 A.M. • EMIGRANT LAKE, ASHLAND CONTACT INFO: upanddownashland.com, ML Moore, 541.201.1121 Not for the faint of heart, this bike event is for cyclists who want to challenge their climbing skills. There are two routes that begin and end at Emigrant Lake. Participants get lunch, beer and other rewards. Registration after July 3 is $65. The Bear Creek Greenway is the 2017 recipient of the event’s proceeds.
EVERY SATURDAY
SATURDAY GROWERS MARKET 9 A.M. - 1 P.M. • F ST. & 4TH ST., GRANTS PASS CONTACT INFO: www.growersmarket.org Over 120 artisans and farmers attend the Growers’ Market each week, serving between 300 to 5,000 visitors each Saturday. Runs weekly through October 28.
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SISKIYOU OUT BACK TRAIL RUN 6 A.M. • MT. ASHLAND LODGE, ASHLAND CONTACT INFO: siskiyououtback.com In the 19th year of this trail running event, participants can choose from a 50-mile, 50K or 15K route. The courses meander along the Pacific Crest Trail with breathtaking views. Registration is limited. All profits benefit local nonprofit organizations.
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OLLI OPEN HOUSE 1 P.M. - 4 P.M. • SOU STEVENSON UNION, 1118 SISKIYOU BLVD., ASHLAND CONTACT INFO: 541.552.6048 or www.inside.sou.edu/olli Osher Lifelong Learning Institute (OLLI) at Southern Oregon University is hosting its fourth annual Open House for community members to hear about lifelong learning opportunities. The event includes a debut of the Fall 2017 course line-up, as well as an opportunity to interact with SOU representatives, OLLI instructors and community partners. Admission is free. Refreshments will be served and there are chances to win valuable door prizes.
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