Health & Wellness January 2022

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T he C oast News

JAN. 7, 2022

H ealth &Wellness Sponsored Content

Treat addiction the right way at Mindful Rejuvenation

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ocated in Oceanside, Mindful Rejuvenation is a drug and alcohol recovery center that provides its attendees with accredited and licensed medical recovery professionals to treat their addiction.

They believe in offering patient-centric and customized recovery treatments to patients seeking rehabilitation.

This center is unique in that it offers a “dual diagnosis” which helps clients work on the “why” they have suffered in their mental health status and coped with it by abusing substances or other unhealthy addictive behaviors.

“We use mindfulness in order to engage our clients in the moment,” says CEO / owner Jacqueline Ortega. “So often, adults get stuck in the everyday move and groove that we forget to care for our mind and body. We take the time to engage our clients in their current feeling and topics that are not usually discussed in the everyday life. We use an individualized approach to meet our clients where they are at.”

Some of the services they offer include treatment for EMDR (Eye Movement Desensitization and Reprocessing), individual or family therapy, relapse prevention, and of course, mindfulness.

Being mindful of your addiction will instill the right combination of customized outpatient, dual diagnosis, and substance abuse recovery treatments that are based on what you need.

“All treatments will

consist of the same elements such as therapy to engage clients socially,” Ortega explains. “Individual therapy to discuss personal issues that need more attention, and case management to organize and assist in any life needs or resource of our own.”

Mindful Rejuvenation believes in tailoring their treatment according to the patient and their needs.

According to their official website, they provide professional disciplines which include licensed professionals, psychiatrists, life coaches, Pilates instructors, yoga instructors, nutritionists, and occupational therapists.

“We can provide a customized treatment plan for individuals looking for a more effective and lasting solution. We treat the whole you. Not just your symptoms, but the underlying causes of your addiction as well.”

Success largely depends on the client. Ortega says that for some, success was achieving sobriety.

For others, “success was achieving a career after leaving us and that was achieved in the armed forces. Another client achieved success by overcoming anxiety to finish flight school. For other clients it was either rekindling relationships or having the ability to no longer react to past traumas.”

For more information, visit www.mindfulrejuvenationinc.com or visit their center located at 717 Pier View Way in Oceanside, CA, or give them a call at (760) 994-8846. They take most PPO and offer in-network rates as cash options.

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Sponsored Content

North County ups its fitness game

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rossFit Counterculture is bringing CrossFit to North County with the intent of showing people a world of better fitness.

CrossFit is a physical exercise philosophy that incorporates elements such as high-intensity interval training, Olympic weightlifting, calisthenics, and other exercises.

It was founded by Greg Glassman back in 2001 and has since been used by gym goers for conditioning, improving health and weight loss in over 15,000 facilities worldwide.

Included in this gym is the “Master’s program,” which is for people 55+ years old, and is specifically designed for mobility, flexibility, joint strength, mechanics, nutrition, overall

strength, and endurance.

According to their website, the p r o g r a m ’s goal is to provide HUTCHINSON “assistance and modifications to any movement or workout to help provide a safe and comfortable space for our older members.”

The master’s membership costs $125 a month. Additionally, they offer yoga, nutrition courses, a kid’s program, personal training and more.

Tony Hutchinson, instructor, explains how he first discovered CrossFit, “I saw an Optometrist who was recovering from back surgery. He got into Cross-

Fit and said it helped him a lot. He told about this event called “CrossFit Open” which starts the last week of February and goes through March.

You get ranked worldwide based on your performance. I enrolled when I was 60 and ended 77th in the world for my age group.”

Tony said he has been fighting cancer since the first wave of Covid back in January of 2020. Between the chemo treatments and Covid, he was out of commission for a while, “I was going through chemotherapy treatments that were delayed because of Covid, so I restarted my fitness to get back into shape when I just turned 68 a couple weeks ago.”

Since then, he’s been fighting to get back into

Post-COVID syndrome...

the basics we should all know

By Dr. Sadi Jimenez

Post Covid Syndrome.

Recently we clinicians have seen a rise in a group of symptoms that tend to begin soon after a recovery of Covid infection. These symptoms usually are also present during an active Covid infection, only to worsen or persist as the infection subsides.

THEY ARE MOST COMMONLY • Extreme fatigue • Body aches • Lack of taste and a sense of smell • Lack of wellbeing • Lack of mental focus, brain fog

have a commonality, that their amelioration is best served from a holistic and whole perspective, such as optimizing our immune systems and addressing the underlying factors that affected us before the pandemic.

For many of us those are simple things such as reduction of stress, eating a whole diet, and finding time to do the things we love, whether that is going to the gym or just

shape. He knows that CrossFit can be intimidating to many and wants to ensure a safe atmosphere and coaching environment to get seniors more active, no matter what their starting point.

Gym client Ryan Alex comments on his first meeting with Tony, and the amount of dedication he had, “Most of the time I couldn’t keep up, it didn’t matter if it was strength or aerobic. It didn’t matter that I was decades younger. . . I couldn’t keep up with him.”

Zia Rohrbaugh, owner of the North County gym, comments, “I have made it my life goal to help people, and Tony is someone who has made me proud.

He is a true inspiration TURN TO CROSSFIT ON A13

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These symptoms are also general to other syndromes and disease process, the hallmark here being that the patient is usually feeling these symptoms for the first time since contracting Covid, or the worsening of pre-existing condition.

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A10

T he C oast News

JAN. 7, 2022

H ealth &Wellness

Scripps begins using novel balloon implants  FDA cleared

new alternative to surgery

By Staff

RANCHO SANTA FE — Patients with rotator cuff injuries now have a new treatment option that can replace the need for complex tendon repair surgeries to restore shoulder function, as Rancho Santa Fe resident and Scripps Clinic surgeon Brian Rebolledo, M.D., recently became among the first in the region to offer a minimally invasive approach using a novel balloon spacer device.

The new arthroscopic procedure involves inserting a small balloon

PATIENTS WHO HAVE undergone this procedure have generally returned to their activities within about four weeks. Courtesy photo

implant into an area of the the upper shoulder bone patient’s shoulder called and the ball-and-socket the subacromial space, joint underneath.

Once inserted into which is located between

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place, the balloon is filled with saline solution and serves as a cushion that keeps the shoulder bones from painfully rubbing together during movement, which can occur as a result of a rotator cuff tear.

Last summer, the Food and Drug Administration granted clearance for the InSpace balloon implant to be used in patients in two categories: those with massive and irreparable rotator cuff tears and people aged 65 and older who have rotator cuff degradation (also known as degenerative tears) with mild to moderate shoulder osteoarthritis.

“We’re excited to offer this new treatment alternative to our patients, many of whom previously had limited options due to either the severity of their injury, or difficulty tolerating a significant surgery and recovery pro-

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Founder and owner Rob Darnbrough said, “The trackable results speak for themselves and we have many success stories to share.

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cess,” said Dr. Rebolledo, an orthopedic surgeon with Scripps Clinic who is among the first to perform the shoulder balloon procedure in San Diego County. “For patients with irreparable tears, we now have an option to provide excellent pain relief and improved function.”

Traditionally, repairing rotator cuff tears involves complex surgery, either to stitch together or patch the torn area, or to reattach the tendon to the head of the humerus (upper arm bone).

The goal of surgical repair is to have the tendons heal back onto the bone, but this outcome isn’t always possible if the injury has significantly worsened over time. Additionally, these repairs can involve prolonged recoveries for patients.

By contrast, the balloon spacer approach does not involve surgical repair of the torn tendon, but rather adds a cushioning spacer to prevent painful bone-on-bone friction following a rotator cuff tear.

With the spacer in place, the patient’s other muscles can be trained to take over for the torn tendon, enabling the shoulder to develop a well-compensated state that can lead to regained function.

The biodegradable balloon is absorbed by the body within 12 months, but its benefit has been noted for years longer.

Because the balloon procedure is minimally invasive, the time needed to recover can be relatively short. Patients who have undergone this procedure have generally returned to their activities within about four weeks.

For those who go through open surgical repair, it can generally take roughly twice as long to resume activity.

The balloon technology has a successful track record of more than 29,000 devices implanted internationally over 10plus years, as well as in a clinical trial setting in the United States, according to the company that offers the device.

According to the American Academy of Orthopaedic Surgeons, most rotator cuff tears result from a natural degeneration of the tendon over time. It is a chronic condition that does not heal or improve by itself, and frequently causes pain and limits use of the arm.

As the condition progresses and worsens, the shoulder can become weaker, more painful and less useful.

Nonsurgical treatments can relive pain and improve function for many patients.

More information can be found at www.scripps. org.

intentional living

angie & marc rosenberg

Taking time for reflection in new year

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s we say goodbye to 2021 and turn towards 2022, it is time for greater awakening and mindfulness. It has been an emotionally consumed year for many, and now is an important time to find a quiet space and dedicate a moment of intentional reflection.

The last two years have left us all feeling strangely different, yet we wonder how you might have made light of the circumstances.

Have you been able to find passion, purpose, or creativity, get in touch with yourself, or strengthen the relationships in your life?

Has this past year left you feeling drained or empowered, forgotten or seen, isolated or connected? Consider how you have had to grow? Did you have to make hard decisions, do things you didn’t expect, rise to the occasion?

In stopping and reflecting, we allow ourselves to pursue careful thought.

By pausing, we can create greater awareness of our consciousness, allowing our brains to better understand and process the experiences we have had.

An effective tool is using a journal, whether digital or handwritten. Allow your thoughts, feelings, and emotions to flow outwardly onto your paper. This is a time of cleansing and release.

As we look forward to this new year, let us all take a moment to harness what we’ve learned about ourselves. In grounding ourselves in these experiences, we learn important lessons and can build momentum towards new habits. When we establish clear and concise goals we allow for greater alignment with who we are, where we came from, and where we want to strive to go in 2022.

INTENTION OF THE MONTH: Reflection

What are your intentions for the new year and how can you be purposeful in creating successful habits in fulfilling them?

Here are 6 INTENTION Setter Steps to help you get started: • Reduce Meaningless Consumption … take the time to prioritize what matters to you and purge the rest. This might be your apps, your subscriptions, your closet, the news, relationships, habits, etc. AnyTURN TO 4NTENT ON A13

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T he C oast News

JAN. 7, 2022

H ealth &Wellness Sponsored Content

Holistic doctor: We need Shen Yun to bolster the spirit, fight the virus

By Catherine Yang The Epoch Times

Jason Liu, medical doctor, professor, and founder of the Mind-Body Institute in California, understands why people have again become afraid to venture out to big gatherings as news about the virus seems to be around every corner. But, he says, while we so closely try to safeguard our physical health in fear, we end up forgetting about our mental and spiritual health.

As a doctor of holistic medicine, Liu looks at the whole person when it comes to health. Right now, he says, people’s immune systems are being attacked by the virus—on three fronts.

“I want to talk about three points, to open people up to defend themselves and fight the virus,” Liu said.

“Right now, people have fear: That’s the key.” This fear is an assault on our psychological states, our spirits, and our physical bodies.

It’s been widely reported that the pandemic has led to a plummeting in mental health, that depression and anxiety have become prevalent amid a new crisis. We have also long been aware

THE MUSIC OF Shen Yun emphasizes spirituality, which is the side of our health spectrum that we often neglect. Photo courtesy of Shen Yun Performing Arts

that mental health affects physical health and immunity, as mental health experts have reminded us since the onset of lockdowns.

“Meaningful spiritual entertainment is able to empower your mind, body, spirit—your whole being—to be able to protect yourself,” Liu said. “Through the arts, through performance, we help people overcome fear and depression and anxiety.” This is held as truth in medical science, in positive psychology, and the wisdom of the ancients, since back before the Greeks built the Epidaurus theater in 400

B.C. as a place to honor Asclepius, the god of medicine, a place for the weary to cleanse their souls with therapeutic waters and theater.

But what is special about Shen Yun Performing Arts in particular?

“They’re bringing hope to the world, to the people, to every individual,” Liu said.

Many years ago, Liu saw a performance by New York-based Shen Yun, the premier classical Chinese dance company, and he has been recommending it to his clients ever since.

Beyond the healing power of the arts in general, Liu points out that Shen Yun’s music blends ancient Chinese musical principles with the sound of the full classical orchestra audiences are most familiar with.

“I found the music of the Shen Yun performance to be very special. Because I am a music therapy doctor myself, I feel that although most of Shen Yun‘s ensemble is Western instruments, the style of composition is actually in line with yin and yang and the five elements; it is music that expresses the harmony between heaven

and earth,” Liu said.

The ancient Chinese also believed music had the power to heal; the Chinese character for “music” is actually the root of the Chinese character for “medicine.” This music system is pentatonic, based on five tones, which are attuned to the body’s five main internal organs, and the five elements of the exterior world.

The first note, “gong,” is connected to the earth element and the digestive system, and music based on this note puts the listener in a state of serenity. The “jue” note is vigorous and connected to the wood element and liver health; “shang” is connected to metal, the lungs, and sorrow; “yu” is melodious and quiet, transparent like water, and connected to the kidneys; “zhi” is joyous, connected to fire, and the heart. Liu’s explanation matches that of Shen Yun’s closely, as this was common knowledge in traditional Chinese culture, before communism destroyed traditional culture in China.

For 5,000 years, Chinese culture was believed to be divinely inspired, and the deeply spiritual civilization

was centered around the idea of harmony between heaven, earth, and humankind. It was only the last century when the Communist Party, atheist and anti-China in nature, took power and control of the nation.

“The yin and yang and five elements in the show are able to activate your energy circulation system, which in acupuncture we call meridians,” Liu said. “This energy really activates your whole mind, body, spirit.”

“Our body needs energy. When you don’t have good energy, you don’t sleep well, you worry, and then you make mistakes, because your mind is not clear,” Liu said. “This is very common: people lose their spiritual strength, their mental clarity, and then they make mistakes. And they then so easily get sick, because they become weak.”

“Body, mind, and spirit—don’t forget this. This is how our whole being came from the universe, from God,” Liu said. And Shen Yun, a performance filled with spirit, with ancient wisdom, and the healing power of art, jump-starts that for that audience.

Sponsored Content

A physician talks about HRT After a certain age, our bodies’ repair processes become challenged. Hormone replacement therapy, or HRT, is one of the fastest ways to prevent your body from breaking down. As we age, It takes a bit longer to recover from those tennis and pickleball games, gardening adventures and such. Our bodies require fuel, and without the presence of some key hormones they will fall apart.

So, our bodies don’t stop making hormones because they cause bad things to happen? Correct. The reason why our bodies cease production of certain hormones is because about 100 years ago, most of us would be dead by about age 50. In 1910, life expectancy for white women and men respectively was 52 and 49 years of age. Penicillin had not yet been discovered and high blood pressure was treated with leeches.

People died early and often.

You wouldn’t find cataract or hip replacement surgeries back then because most people died before those kinds of problems arose.

Then came science. Penicillin, for example, in 1928.

Because of that and other scientific advances, life expectancy has since increased by an average of about 30 years. However, that is due to science and not evolution.

Hence, if we’re going to insist on keeping humans alive 30 years past their designed expiration date, something needs to be done in order to keep the bodies in good repair for the long haul.

Women benefit from HRT: keeps the soft squishy parts of the body soft and squishy (prevents atrophic vaginitis that makes sex and urination painful); allows calcium gut absorption which prevents osteoporosis-related fractures; protects against heart attack; improves/stabilizes mood; and more. Bonus: no more hot flashes or fitful sleeps!

Men benefit from HRT (testosterone replacement) with improved energy/endurance. Aside from aiding in the repair of tissues, both men and women can see improvements in libido, brain function, bone/muscle mass, strength, and fat distribution.

The goal of HRT is to allow for a more “normal” life after “the change” occurs (menopause in woman, andropause in men) for better quality later years with better body function.

But, what about the cancer risk? Regarding breast cancer, it’s looking more like low progesterone might be the culprit behind this rather than estrogen. For example, anovulation and low serum progesterone levels have been associated with a significantly higher risk of breast cancer in pre-menopausal women. And while certain estrogens administered alone have been considered a risk for developing breast cancer, good studies have demonstrated that the combination of estrogen with progesterone (NOT a progestin; that’s different) can decrease and prevent breast cancer.

Progesterone, by itself, does not cause breast cancer and, conversely, appears to exert a protective effect.

Regarding the prostate, testosterone treatment does not increase one’s risk of developing prostate cancer. A meta-analysis study in 2016 found no relationship between a man’s testosterone level and prostate cancer.

Similarly, not only does testosterone HRT not increase the risk, but neither does it make it more severe in men who’ve already been diagnosed.

There’s much more to discuss about HRT and its importance for health maintenance as we get older. Consult your physician or reach out to Medicine in Motion for an inexpensive consultation.

Note that some physicians do not feel comfortable prescribing hormones so we often work with their patients and prescribe their HRT for them. [Please be aware that we do not sell hormones in our office; rather, we work with several local reputable compounding pharmacies to provide balanced bio-identical HRT regimens for our patients; hence, we have no financial incentive to prescribe HRT.] Medicine in Motion is the private family & sports medicine practice of Dr. Jeffrey Pearson & wife, Laurie. They accept Medicare, TriCare, participate in most PPO plans and feature an affordable cash option. Visit www.medicine-in-motion.com.

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T he C oast News

JAN. 7, 2022

H ealth &Wellness Sponsored Content

New Year’s resolutions by Dr. Kern Brar New year's resolutions are a great way to improve your life. I believe each of us has the willpower to improve our health. We can resolve to improve one aspect, and by doing so, we can achieve great success.

An advisor recently mentioned that saving seven dollars and investing that daily for 50 years with the power of compounding can make any individual a millionaire assuming 7% returns annually. I believe the same is true for your health, each meal we choose to eat or not eat will affect our body and our health in a similar compounding fashion.

I have patients who drink just one can of soda a day. Some who go to their favorite fast food drivethrough to order a sandwich 5 times a week.

Some who go to their favorite coffee shop and indulge in a double mocha caramel cappuccino every day and some who go to their home bar and have 2 glasses of wine every evening.

Just a 50 or 100% decrease in these unhealthy habits can lead to a significant benefit in just one month. Consuming 30 cans of soda, 20 sandwiches, 30 cappuccinos and 60 glasses of wine is a lot of calories,

GERANIUMS MAY HAVE begun their career in window boxes because of their ability to repel insects. Courtesy photo

HERB OF THE MONTH: Geranium

By Victoria O’Rielly, ACN

A 50%-100% decrease in unhealthy habits can lead to a significant benefit in just a month. Courtesy photo

but also a very expensive lifestyle to maintain.

This expense is a short term monetary expense that is often overlooked. It can turn out to be a more costly health expense over the years.

Eventually, this lifestyle may lead to significant weight gain and may lead down a path towards hypertension, diabetes and possibly a heart attack or stroke.

Cutting some or all of

these unhealthy habits will result in significant improvement in your overall health. Some of my patients work two jobs and felt going to a fast food drive-through was their only option for meals because of their busy schedule. I work with my patients to help make nutritious healthy options for meals that are most importantly filling, high in fiber, low in sugar and easy to make.

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Westmont of Encinitas

I urge you to think about 2022 and resolve to improve one thing in your life, and if it happens to be your health, I would be happy to help you in your quest in 2022.

Come see us at TriCity Primary Care at our Vista location or online via Tele-medicine at your convenience and we wish you a Happy New Year!

Dr Kern Brar is a board certified internal medicine physician who lives in north county and has helped hundreds of patients lose weight with medically monitored weight loss. Dr Brar prefers a natural approach to health, is a partner at Tri-City Primary Care and has a new location opening in Carlsbad in early 2022.

Geranium, the hardy geranium commonly known as ‘cranesbill’, is found on the south side of the Alps and elsewhere in southern and eastern Europe.It has been used for its therapeutic properties from ancient times. In particular, it has been used for the regeneration and healing of skin conditions. It was mentioned in the Greek physician Dioscorides’s De materia medica in the 1st century A.D. Later it was catalogued as a medicinal plant by the English herbalist and physician Nicholas Culpeper (1616-1654).

Some confusion arises because the type of annual geraniums often seen in window boxes and gardens is Geranium Pelargoniums.

These are also geraniums and have a somewhat different-shaped flower. Also known as ‘wild geraniums’, cranesbills are perennials, named because the shape of their flowers resembles a bird’s beak. Cranesbills are more likely to be cata-

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logued as herbal medicine for the constituents found in their leaves and roots.

Astringent and tonic, they have been used to treat piles, internal bleeding and diarrhea.

However the type of geranium most commonly found locally is the pelargonium. This type of geranium originated from South Africa. Although it was introduced into Britain in 1632, it was not until the French perfume industry utilized its fragrance in 1847 that it became better known.

Victoria ladies brought the scented geraniums indoors and planted them along garden paths. When their long skirts brushed against them, their aroma was released.

Geranium’s popularity in landscaping is partly due to its hardiness, and it flourishes in diverse scents and colors. There are rose-scented, lemon-scented, mint, apple, orange, pineapple and sage-scented geraniums.

Rose-peppermint, piney-nutmeg and oak are also among the multitude of varieties. Rose-scented geranium mimics the more expensive rose fragrance and is often used in perfumes and cosmetics.

Aside from the demand for its decorative uses, pelargonium geranium is valued for its uses as an essential oil. It is said to be the most used oil in aromatherapy. Its fragrance helps to balance the emotions and ease nervous tension. It is antidepressant and antiseptic. It is also antispasmodic, antioxidant, anti-inflammatory, diuretic and hemo-static (stops bleeding).

As a diuretic it also helps to relieve fluid retention and has a stimulating effect on the lymphatic system.

Additionally, it is antibacterial, antifungal and improves blood flow. It is a stimulant for the liver and pancreas, it dilates bile ducts and revitalizes skin cells. Geranium oil is also an adrenal cortex stimulant.

The adrenal cortex secretes hormones that regulate the balance of other hormones, including male and female sex hormones. This is of great benefit in stabilizing conditions where hormones TURN TO HERB ON A13

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T he C oast News

JAN. 7, 2022

H ealth &Wellness Sponsored Content

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FENTANYL IS A POWERFUL synthetic opioid that is cheap, often disguised as other drugs, and 50 times more potent than heroin. Courtesy photo

Fentanyl: Deadliest killer in San Diego

W

e recently published an article discussing the overdose epidemic and how it claims three lives per day in San Diego.

While a variety of factors contribute to this ongoing tragedy, the availability of the drug fentanyl is the main culprit.

Fentanyl is a powerful synthetic opioid that is cheap, often disguised as other drugs, and 50 times more potent than heroin.

The drug was originally created to provide relief to patients in extreme pain, like after an invasive surgery. Since it became widely counterfeited in Chinese labs and available on the dark web, the drug has flooded the U.S. streets,

leaving behind thousands of be using fentanyl or other “This isn’t like the accidental overdoses. drugs. old days where you could stop enabling a problem THE NUMBER ONE KILLER HERE ARE SOME PHYSICAL drinker and wait for them OF PEOPLE AGED 18-45 SYMPTOMS OF FENTANYL USE: to ‘hit bottom’ to find the willingness to change.

This problem is not • Pinpoint pupils When it comes to fentanunique to San Diego. The • Confusion yl, every use can be fatal,” Centers for Disease Control • Extreme sleepiness recently announced that • Loss of consciousness says Mark Gladden, who fentanyl is the number one • Slow breathing and/or owns and operates Present Moments Recovery and killer of people aged 18 to slow heart rate 45. According to data from If a loved one turns By The Sea Sober Living Families Against Fentan- blue, is unconscious, or has home. yl. one person dies from a shallow breathing, don't hesfentanyl overdose every 8.5 itate to summon emergency GETTING HELP Not sure who to call? minutes. help—call 911.

Some of the best help is available right here in San SYMPTOMS OF FENTANYL USE WHAT TO DO If someone you care If someone you care Diego.

Present Moments Reabout seems like they’re try- about exhibits any of the ing to hide their activities above signs, don’t delay – covery can help. Their from you, has been stealing get help immediately. Call intake counselors can anmoney, or if they have lost a professional drug coun- swer questions about how interest in hobbies or activi- selor who will be trained to to get help for you or your ties they used to enjoy, these help you begin the process loved one. Call them at (619) 363-4767. are clues that they might of recovery.

HERB

• A drop or two added to creams and lotions will add benefit as a wrinkle reducer • Geraniums may have begun their career in window boxes because of their ability to repel insects. It works best in a diffuser to repel mosquitoes and other bugs.

• Combined with oils of rosemary, lavender and eucalyptus, in a carrier of coconut oil it can remove head lie.

• Combined with oils of ylang, jasmine and clary sage in a carrier of coconut oil, it can relieve PMS symptoms and amplify libido.

CONTINUED FROM A12

fluctuate, particularly in pre-menstrual conditions or in menopause. It can also have a sedative effect.

7 Uses of Geranium Essential Oil

• Use in a diffuser to calm anxiety and stress • Put a few drops on a wet washcloth and toss in the dryer with sheets and pillowcases for a sweet smelling, more restful sleep.

• Geranium oil can be used neat, meaning it doesn’t require dilution. A few drops on the wrist inhaled periodically will boost mood and enhance a feeling of well-being.

CROSSFIT

CONTINUED FROM A9

and living proof that staying active and healthy can save your life. For this reason, we put a lot of effort in helping everyone from our

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alistic start date for your 4NTENT goals. Put it on your calenCONTINUED FROM A10 dar or in a planner, using thing that feels toxic, cre- different colors or images ates negativity or takes to identify the different you away from your pur- goals. pose … release.

• Supportive Rela• Get Clear… on what tionships … Share your is important. Start with intentions and goals with a brain dump of all the others. Write down people things that come to mind who can help you to stay and then circle the top 3 to accountable. Start with prioritize where to start. Of potential friends, family those top 3, identify which members, and co-workers. is the most immediate pri- Then consider community ority at this moment. resources such as professional mentors, coaches, • Get Concise and spiritual guides, etc. that Pro-Active … write down can help you stay on course what you will need to ini- along the way. tiate your goal and how you will achieve it. For ex• Sustain … Write ample, if your priority is down what you need to eating cleaner, write down maintain your goals and why this is important to keep them going for the you (i.e your value), then timeline you want to identify food items that fit achieve. your nutritional requirements, research and plan For more on our meals and then head to the suppport and services, visit grocery store. www.4NTENT.com or follow • Schedule … a re- us on instagram@4NTENT

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