Health wellness 092017

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Health Wellness FALL 2017

If it doesn’t CHALLENGE YOU It won’t CHANGE YOU Photo courtesy of CrossFit Vex

Your Guide to a Healthy Mind and Body

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Affordable Health C are

FALL 2017

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FALL 2017

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The apple of your eye keeps the doctor away, too

By Kevin K. VanGundy

W

e live in a crazy world these days, and it’s hard to be sure of anything. One thing is certain, though—older adults are living longer and getting more out of life by making their health and wellness a top priority.

In a recent study, a healthy mind and body were cited as the topic of most interest to boomers and seniors. If you’re one of the people the topic appeals to, then this insert is for you. We’ve focused on telling inspirational health and fitness stories, and providing wellness information from esteemed local experts.

Is marriage the best medicine?

Here’s a non-traditional wellness therapy you probably didn’t know about: A recent article from “Harvard Health Publications” found that married people enjoy better health than single people.

According to the article, “compared with those who are single, those who are married tend to live longer, have fewer strokes and heart attacks, have a lower chance of becoming depressed, be less likely to have advanced cancer at the time of diagnosis and more likely to survive

cancer for a longer period of time [and] survive a major operation more often.”

What’s a single BEACON reader to do? You can certainly keep an eye on your own health, but if you’re looking to hedge your bets, it might be time to meet someone. Good news—the BEACON has some great, community-minded events coming up. Maybe you’ll meet The One (or at least The One Who’s Willing to Share Your Medical Bills).

Mark your calendars Singles and couples alike are invited to the Montrose-Delta BeaconFest, coming up on September 21 at the Montrose Pavilion from 9 a.m.2 p.m. Enjoy live music, free food, educational booths and seminars, prize giveaways and more at the area’s largest senior event! Walgreens will also give out free flu shots. You can read more about that on page 9.

Then, on September 30, join us from 6-9 p.m. at the Commons of Hilltop in Grand Junction for the free BEACON-Hilltop Block Party.

We’ll be dancing beneath the stars to big band hits. The night also includes an international-inspired dinner for $12 and a cash bar. We hope to see you there! ■

A stroke couldn’t stop her from helping others heal.

Sharon cared for stroke patients earlier in life, as a Registered Nurse. So, when she had a stroke, she knew she needed to get help fast. Her stroke team immediately began treatment.

Thanks to the personal encouragement and comprehensive therapy she received, Sharon regained the ability to drive, walk

Tillman “Tillie” and Pat Bishop have been married longer than many people have been alive—they celebrated their 65th anniversary last month. Married right out of high school in 1952, they helped each other graduate from college before settling down here in Grand Junction. Here’s a big BEACON “bravo” to both of them! Surprise them by sending your good wishes to 2255 Piazza Way, Grand Junction, CO 81506.

and speak. Today, she’s connecting with other stroke survivors, teaching Sunday school, and caring for her community in other rewarding ways.

Find out how our 24/7 stroke program helps you recover to your full potential. Visit stmarygj.org/stroke.

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FALL 2017

If it doesn’t challenge you, it won’t change you: CrossFit master pushes herself to success

By Amanda Arnold

J

ust keep pushing, just keep going.

These are the mantras that drive Mary Beth Prodromides to excel in CrossFit, a heart-pounding exercise program that combines agility and strength training.

Prodromides, 56, likes to push herself almost to the point of giving up.

“You can’t get into better shape unless you’re at the point where you think you’re going to quit,” she said. “That’s when your fitness is improving.”

That very attitude has made her into a three-time CrossFit champion in 2011, 2014 and 2016, and “one of CrossFit’s most veteran masters,” according to the organization’s website.

Photo courtesy of CrossFit, Inc.

Photo courtesy of CrossFit Vex

Finding CrossFit Growing up with three brothers encouraged an early interest in fitness. Even so, Prodromides would never have guessed that she would become a world champ. She has a background in bodybuilding and traditional fitness and is a dedicated P.E. teacher at Bookcliff Middle School.

“I’m really passionate about fitness, because I feel like you can learn a lot about yourself and who you become as a person. Sometimes it’s about the struggle, because the struggle makes us better,” she said.

Prodromides was introduced to CrossFit in 2010 by one of her fitness clients. Six months later, she tried it and discovered the exercise program was a perfect fit for her fitness goals.

CrossFit is a program that anyone can enjoy, she said.

“You could be next to a Colorado Mesa University athlete, a 65-yearold lady and a 12-year-old all doing the same workout, but it’s all scaled to your level,” she said.

Unlike basic lifting and cardio exercises, Prodromides found it impossible to get bored with the varied routines and functional

Photo courtesy of CrossFit Vex movements of CrossFit. She also experienced results.

“Any time you add intensity to a workout, you see quicker gains and you get in shape faster,” she said.

But you can’t add the intensity until you have the proper technique and form.

“In my first month, the gains were amazing. I could see a difference,” she said. “By month three, I saw it was really working. So I got a little more serious. I saw others compete on teams, and I decided that I wanted to do that.”

Upping her game Hooked, she joined a CrossFit team at CrossFit Vex in Grand Junction, and the popular exercise became her sport.

Prodromides’ routine intensified with daily workouts of almost three hours to prep for the competitive games. Her coach began to send her workout routines to follow. Most can be accomplished in the gym, but some things—cycling, swim-

“In my first month, the gains were amazing. I could see a difference. By month three, I saw it was really working.”

FALL 2017

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ming and running, for example— she must do on her own.

CrossFit athletes must be good at many different things, and never know what’s in store during the Reebok CrossFit Games, the world’s premier fitness competition.

“You show up and have to do what’s programmed,” she said.

The 2017 games in August emphasized running, which isn’t Prodromides’ strength. She took second in this year’s competition. When the focus is lifting, however, watch out—that’s how she’s won her champion title three times.

Taking on challenges CrossFit gyms have a warm, non-judgmental community, Prodromides said. Athletes build friendships and suffer through workouts together. The camaraderie spills into competitions.

“It’s not just the person who finishes first who gets applause.

Everyone is cheering for the last guy because they know how hard it is. If they succeed, they make us

better,” she said. “If it doesn’t challenge you, it won’t change you. If you want to be better, you need to be challenged.”

Prodromides has also coached people in CrossFit, including her mom, 79, and dad, 86. She advocates adding intensity to a workout, but stresses the fact that “intensity” varies for each individual, depending on ability level.

She looks forward to teaching seniors classes at CrossFit Vex, as the skills her students learn can keep them agile and safe.

“If you can do a squat, you can get out of bed,” she said. “If you fall, you can get up because I taught you how to roll over to your hands and knees and push up.”

For more information about Prodromides’ classes, contact her at marybeth_pro@hotmail.com or call CrossFit Vex at 640-9838. ■

Three-time CrossFit champion Mary Beth Prodromides, 56, recently returned from the 2017 CrossFit Games in Madison, Wisconsin, where she won second in her division.

Photo courtesy of CrossFit, Inc.

HEALTH & WELLNESS

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Donating is in their blood: Family honors one man’s legacy by “paying it forward”

By Melinda Mawdsley

E

d Keddy lived with two lists.

The first was a compilation of medical diagnoses, dating back to 1979 when Ed was told he had “idiopathic thrombocytopenic purpura,” or ITP—a blood disorder in which the immune system destroys the body’s platelets, leading to improper blood clotting.

The second was a log of countries he visited anyway.

Guess which list was longer?

“He said he’d rather die on a trip than stay at home and be scared to go somewhere,” said Nancy Keddy, 78, Ed’s wife and traveling companion until his death in 2010.

More than seven years after Ed died of congestive heart failure, his story still resonates with his wife and the representatives of St. Mary’s Regional Blood Center.

He symbolized the lives that can be saved—and changed—through the simple process of donating blood.

Ed and Nancy Keddy explore Thailand from the top of an elephant, 2007.

Searching for treatment Before Ed turned to others’ blood to boost his platelet count, he was a consistent donor himself. That ended in 1979 when he started experiencing heart trouble and was subsequently diagnosed with ITP. Doctors took Ed’s spleen because a splenectomy had corrected the disorder in other patients. It didn’t work. By 1980, he needed heart bypass surgery or he had to stop working. He was 45.

Although the surgery was successful, Ed experienced, continued bleeding afterward.

A hematologist treating leukemia patients in Albuquerque suggested Ed receive 48 units of platelets in

48 hours from donated blood. The bleeding stopped, and Ed returned to work until 1989, when he was able to retire.

He had other health problems during that time and signed up for an experimental immunoglobulin therapy study, a treatment using antibodies in plasma from donated blood to potentially strengthen an individual’s immune system.

But everything was a temporary fix.

Ed and Nancyloved to travel, so in 1995, they moved to Grand Junction for, among numerous reasons, its airport and train access and its medical facilities.

Seizing the day For decades, Ed managed his ITP and heart problems thanks to healthy living, exercise and the use of donated blood when necessary.

In May 2000, he had a massive heart attack.

“It was touch and go, but he came out of it,” Nancy said.

He had congestive heart failure.

There was no reversing it.

In 2001, the couple decided it was time to resume traveling, one of their greatest passions. And the phrase about life being too short suddenly seemed truer than ever.

Initially, the couple stayed on the roads in North America.

“We were leery of flying,” Nancy said. “No one had prohibited it, but we were leery.”

Then, at a random yard sale, Ed picked up a 25-cent video about touring China on the Yangtze River with Victoria Cruises. They signed up for their own trip in 2005.

“That opened the floodgates,” said Nancy. “We thought of all the plac-

FALL

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Great Wall of China, 2005

How to donate blood Donating blood takes about 30 minutes—more for select platelet donors. Prospective donors need to bring a driver’s license and knowledge of any medications they are on. They should be hydrated and eat a healthy meal before blood collection.

Additional questions will be asked upon arrival to verify eligibility before a trained phlebotomist draws blood.

Ephesus, Turkey, 2008 es we wanted to see.”

Ed wanted to go to Machu Picchu in Peru. To train and test Ed’s heart, the couple camped and walked nightly on Grand Mesa. In 2006, his doctor told him to go ahead with the trip.

In the three years that followed, they went to Egypt, Jordan, Thailand, Cambodia, Guatemala, Greece, Turkey, Spain, Portugal and Morocco.

Ed had just one rule. The couple went with organized travel groups

so they could purchase insurance to cover expenses for sending his body back should he die overseas, Nancy said.

“In between trips, when I could, I was giving blood,” she added.

Paying it forward The life-prolonging effects Ed received from platelet infusions and immunoglobulin therapy, byproducts of donated blood, are why Nancy and her family remain committed to giving blood.

Her blood is O negative, a critical type that can be

universally used, even on newborns.

“It’s become a pay-it-forward thing for her family,” said Danielle Moretti Martin, donor recruiter at St. Mary’s Hospital.

Since his passing, Nancy hasn’t stopped traveling. She’s been on an African safari, seen Cuba and explored South America’s Patagonia and Easter Island regions.

Nancy hasn’t stopped giving blood either and encourages anyone able to do the same. Donated blood gives people a new lease on life. Ed used that lease to its fullest. ■

Egyptian pyramids, 2006

Donated blood has a shelf life of 42 days, so the supply needs continual contributions.

“Blood can’t be manufactured,” Moretti Martin said. “It has to come from another person.

To have [blood] replaced, you have to rely on the kindness of a stranger.”

Where to donate St. Mary’s Blood Center 750 Wellington Ave., Entrance 22 Grand Junction St. Mary’s Bloodmobile travels throughout the Western Slope to reach people who want to give blood. You can view St. Mary’s Bloodmobile schedule at www. sclhealth.org.

Call 298-2555 to confirm locations, dates and times.

Thailand, 2007

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Liberty Cap: an excellent outdoor adventure

By Jan Weeks

A

n article in The BEACON motivated me to put a trip up Liberty Cap trail on my life list, under Things to Do This Year. And what better time than a cool Summer morning? I parked at the Wildwood trailhead, just off South Broadway, figuring I’d be up the trail and back by noon.

Then I looked at the mileage sign and gulped. Yikes! Still, as they say, a journey of seven miles begins with a single step. So donning my daypack, I set off across the rolling scrubland, ignoring the forks labeled “Corkscrew” and “Uncompahgre.” The trail climbed a little then fell a little, gaining altitude all the time.

Soon the red rock walls of the Colorado National Monument loomed ahead, bright in the early sun, a stunning blue sky overhead.

Memories of a Monument picnic in 1959 flooded through me. I could feel the scrape of my Keds on the sandstone of Saddlehorn Rock. My knees felt the jolt jumping a gap to reach the upper entrance to the Lemon Squeezer. I was 13 again, and adventure called.

The trail steepened into a shadowed gap. I wished I’d worn shorts instead of jeans. Even in the shade I was sweating. A convenient boulder beckoned so I sat and pulled my iced tea bottle out of my pack.

A couple of long swigs perked me right up.

I’m fairly fit for being in my seventh decade, but my huffing and puffing was fast becoming a danger to houses made of sticks and straw.

A scramble over tilted strata tossed sideways eons ago in some geological cataclysm made me wonder if I was still on the trail, but it seemed

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easier than the steep rock face on one side and a gully full of prickles and poky things on the other.

Several stops and photo ops later, I arrived at the juncture of the Lower and Upper Liberty Cap trails.

A man passed me, running toward the top as if he were part mountain goat. Way too much work for this kid! I’d tackle the upper six miles another day. This was supposed to be fun, after all.

A sign pointed to the Corkscrew trail, two miles of downhill (I hoped!) that wound back to the parking lot. The first few yards wandered over fairly flat terrain, punctuated by cedar, juniper and the occasional yucca. Coming around a blind bend, I found myself staring into space. Lots and lots of space, with only a two-foot path between me and a long way down.

It’s called the Corkscrew for a reason, and I soon wished I had its smaller namesake and a bottle of Bordeaux to give me courage as I peered at the switchbacks that seemed to go on forever. But if John Otto could do it, so could I. I started down, which was much easier than all the up had been. Then the trail disappeared over an expanse

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970www.cipain.com 201 West Park • Grand Junction, CO 81505

Photos courtesy of www.gjhikes.com

FALL 2017

Take a hike!

Liberty Cap (via Corkscrew Trail) Located in Colorado National Monument Access trailhead from Wildwood Drive Approximately 4 miles with a strenuous 2,000-foot elevation change. No dogs, horses or bikes.

For more information about Liberty Cap and other local hikes, visit www.gjhikes.com. This wonderful resource has photos and reviews of trails across Colorado and the Western U.S. of caprock. Which way was out?

And why had I thought this was a good idea? A cairn caught my eye, then another, the time-honored way of marking a path.

I hurried on, eager to be finished with what had seemed like a good idea two hours earlier.

Then a funny thing happened—I began to enjoy myself. Months in front of a computer, weeks of fall cleaning, days with the couch and TV remote fell away as I stretched into the stride, breathing easily. I had endured. I had prevailed. I had dreamed—and done it. ■

FALL 2017

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Stop illness before it starts: Immunizations for those over 50

By Dr. April Goggans

hen we talk about needing immunizations and vaccinations, we usually think of infants and school-aged children. But there are several vaccines that prevent or decrease the severity of fairly common illnesses in older adults.

series even if you have never had chicken pox.

Measles, Mumps and Rubella vaccines are recommended for adults born after 1957 until they reach age 59. The vaccine doesn’t work very well in people older than 59.

One-time shots

Vaccines to get more frequently

W

Shingles vaccine helps decrease the severity of shingles attacks and the likelihood of experiencing long-term pain as a result. Anyone can get shingles, but those who have had chicken pox are still at risk because they may still carry the dormant virus. This vaccine is recommended for people 60 and older.

Pneumococcal pneumonia vaccines (PCV13 and PPSV23) help prevent pneumococcus, a bacteria that causes a nasty form of pneumonia. Both shots are recommended anytime after age 65.

Varicella vaccine protects against the virus that causes chicken pox, which can be very painful for older adults. If you haven’t had the shot since you were 19, it’s recommended that you get a two-shot

Tetanus/diphtheria/acellular pertussis is the tetanus shot everyone gets when they get a significant break in the skin due to injury. This vaccine is recommended routinely every 10 years.

Influenza vaccines - Should be administered annually. Although it varies in its protection against the most common strains of influenza year to year, the flu shot also provides an immune boost against other cold-type illnesses.

Schedule an appointment with your health care provider to get a set of personalized recommendations and exceptions based on your personal history. Discussing preventive care with your doctor is one of the most valuable conversations you can have. ■

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Community Hospital Welcomes New Medical Staff Member Jonathan Frandsen, MD Radiation Oncology

Location: Grand Valley Oncology 2373 G Road Grand Junction, CO 81505 Phone: (970) 644-4450 Fax: (970) 254-3198

Medical School: University of Utah School of Medicine Salt Lake City, Utah 2008-2012

Internship: Spartanburg Regional Medical Center Spartanburg, South Carolina 2012-2013

Board Certification: Board Eligible American Board of Radiology

Hospital Affiliations: Community Hospital

Professional Memberships: American Society of Radiation Oncology American Brachytherapy Society American Society of Clinical Oncology American College of Radiation Oncology

Clinical Interests: Full Spectrum Radiation Oncology

Residency: University of Utah – Huntsman Cancer Institute Salt Lake City, Utah 2013-2017

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Great Care.

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THE HEALTHY GEEZER

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Balancing good and bad cholesterol

FALL 2017

Healthy Geezer

Healthy Geezer

By Fred Cicetti

C

How are we doing?

Send us your questions and suggestions.

We want to hear from you!

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holesterol is a fat-like substance in blood. We need it to produce cell membranes, protect nerves and make hormones.

The body can make all the cholesterol it needs, mostly in your liver. We also get cholesterol from meat, eggs and dairy products. Too much is dangerous because it can lead to blockages in your blood vessels.

Cholesterol is transported through the bloodstream in packages called lipoproteins. Low-density lipoprotein (LDL) delivers cholesterol, while high-density lipoprotein (HDL) removes it from the bloodstream. LDLs are often described as “bad” cholesterol; HDLs are called “good” cholesterol.

If there are too many LDLs in the blood, they combine with other material to manufacture plaque, a waxy crud that builds up on the inner walls of the blood vessels that feed your brain and heart. When this buildup occurs, you have a condition called “atherosclerosis,” commonly referred to as a hardening of the arteries.

When a clot forms in blood vessels narrowed by plaque, it can block blood flow, which causes a heart attack or stroke.

Where should you be?

The recommended total cholesterol level should be less than 200 milligrams per deciliter (mg/dL). Levels between 200 and 239 mg/dL are borderline high. You’re risking heart disease if your reading is 240 mg/dL or more.

LDL cholesterol levels should be less than 130 mg/dL. The risk of heart disease risk increases if your reading is 160 mg/dL or more. HDL cholesterol levels should be at 60 mg/dL or higher to cut

the risk of heart disease.

You don’t want a reading of less than 40 mg/dL. Some physicians use a ratio obtained by dividing HDLs into the total cholesterol level. The goal is to keep the ratio below 5 to 1.

If your total cholesterol level is high because of LDLs, you may be at higher risk of heart disease or stroke. If your total level is high because of HDLs, you’re probably not at higher risk.

Control your cholesterol Eat right: Cholesterol is in all foods that come from animals, so reduce your intake of meat, eggs and dairy products. Cut back on fatty foods such as snacks, desserts and anything fried. Eat vegetables and fruit.

Exercise: Regular physical activity increases HDLs in some people. Weight loss can help lower LDLs. Don’t smoke: Smoking lowers HDL levels and increases the tendency for blood to clot.

Drink in moderation: People who consume moderate amounts of alcohol (one to two drinks per day for men and one drink per day for women) have a lower risk of heart disease than nondrinkers. But even a small amount of alcohol can greatly increase your triglycerides, a fat in your blood that should be kept in check. Ask your personal physician about whether you should drink alcohol.

Take medicine: If lifestyle changes don’t help you, you may need to take medicine to lower your cholesterol level. Your physician can also advise you on the drugs that are right for you. ■

Send your general health questions to the Healthy Geezer in care of the BEACON, or email him directly at fred@healthygeezer.com.

FALL 2017

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7 surprising home remedies for bug bites

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ecently, my friend was outside when a bug swooped from above and descended down her V-neck shirt.

Faster than you can say “bugger,” she was stung or bitten on not one but both of her breasts. The bug then dropped out the bottom of her shirt and flew away.

What followed was a lawn dance the likes of which her neighbors had never seen. She’s lucky no one had a video camera handy—footage like that would have taken the internet by storm!

When she told me the story, I asked her, “Did you apply meat tenderizer?

Ammonia?”

She said no, but was grateful that she had taken some Benadryl at 3 a.m. that morning to help with insomnia. She suspects (and I agree) that the inflammation and pain could have been much worse. We joked about her story and dubbed it “One Bee, Two Boobs.”

What do you do if you are stung or bitten by a nasty little critter? You can find a host of remedies for insect attacks and other summer boo-boos at your local pharmacy or in your kitchen.

Here are some surprising home remedies that might help.

Put quick-cooking or rolled oatmeal into a food processor or coffee grinder to make a fine powder.

Mix it with a small amount of water to make a paste. Apply this paste to your sting. You can also take a bath with oatmeal for all-over itch relief.

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Apply a cold black tea bag on the bite site for five minutes. The

**1206 Ute Avenue naturally occurring tannins in tea make it bitter, but also draw out poison and ease discomfort. English Breakfast tea in particular is high in tannins.

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Mix white or apple cider vinegar 50/50 with water and use a cotton ball to dab the mixture to your sore for instant itch relief.

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Meat tenderizer contains papain, which breaks up poisons from insect venom. Sprinkle about half a teaspoon into a little cup and add some water, perhaps a teaspoon or two, to make a paste and dab directly onto the bite. The sooner you do this after you get stung, the better!

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Insect venom is usually acidic and ammonia is alkaline so it neutralizes the poison when applied to a bee or wasp sting. Some people recommend dabbing it on straight, others suggest to dilute it 50/50 with water. Apply as soon as possible.

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Ice cubes are super effective at reducing inflammation and numbing the area. Wrap a cube in a paper towel and apply for 5-10 minutes. Ice feels nice on bites!

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The menthol in toothpaste makes for a nice cooling sensation while reducing swelling. Just apply a thin layer and let it dry.

The next time a bug swoops down the front of your shirt, don’t panic. Just head to the pantry! ■

Send your questions to Suzy in care of the BEACON, or via her website, www.suzycohen.com

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FALL 2017

Maintaining your joint mobility

A

t Tabeguache Family & Sports Medicine, our goal is to help each and every patient achieve a maximum level of physical mobility and performance. Whether it’s helping to prevent injuries or treating current ones, we focus on getting you back to what you love.

Repetitive injuries, arthritis and joint pain can limit many of our activities. While we initially focus on conservative therapies (low impact exercise, pool exercise, strength, physical therapy, range of motion and flexibility routines) to help your pain, sometimes our bodies require a little more assistance. There is a variety of injection options aimed at specifically reducing pain to painful joints. These can include corticosteroids, Synvisc-one, Gelsyn, and platelet-rich plasma (PRP).

PRP is used to promote healing of injured tendons, ligaments, muscles and joints. PRP uses your own

blood to produce activated platelets that are injected into the damaged tissues. This type of therapy releases growth factors that recruit and increase the production of reparative cells.

Our team of highly trained physicians provides all these treatment procedures in our clinic. With the availability of ultrasound diagnostics in our exam rooms and x-ray services in our building, we can quickly and efficiently determine the extent of an injury or mobility issue and then plan a course of treatment.

To learn more about PRP and the services we provide, call 256-5201 or visit www.tsmdocs.com. Our physicians Fletcher Colwell, MD; Karen Frye, DO; and Rich Price, MD, are all trained in sports medicine, as well as primary care.

Our office is located in the Primary Care Partners building at 3150 N. 12th St. â–