Four Corners Healthy Living - Holistic Health 2019

2019

April

principles of

NATUROPATHIC CARE

The PATH to better well-being

The

MIND · BODY · SOUL · SPIRIT

effects

of stress

reasons to go vegan

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Four Corners Healthy Living is a quarterly tabloid dedicated to health and lifestyle features.

2019

Upcoming Publication Themes: To reserve your space call (970) 247-3504

July - Overcoming Obstacles October - Stages of Life

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TEAM effort!

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CHIEF EXECUTIVE OFFICER DOUGLAS BENNETT

“Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are worth the effort.”

– Deborah Day

6 PRINCIPLES OF NATUROPATHIC HEALTH CARE

.06

THE PATH TO BETTER WELL-BEING

.12

.14

4 REASONS TO GO VEGAN

.20

VICE PRESIDENT OF ADVERTISING DAVID HABRAT DIRECTOR OF FINANCE CARRIE CASS MANAGER OF CREATIVE SERVICES TAD SMITH SPECIAL SECTIONS EDITOR HUNTER HARRELL DESIGNER CHRISTIAN RIDINGS ADVERTISING DESIGN & PRODUCTION CHRISTIAN RIDINGS GARY MARKSTEIN MICHELLE MARTIN RYAN BROWN ADVERTISING SALES REPS ABBY FELDMAN AMY BAIRD COLE DAVIS HEATHER MOBLEY JOE NELSON KELLY BULKLEY TANA BOWEN TERESSA NELSON

The Durango Herald uses reasonable effort to include accurate and up-todate information for its special magazine publications. However, all information comes from a variety of sources and may change at any time for any reason. To verify specific information, refer to the organization or business noted. To view the online version of this guide, visit: www.durangoherald.com

THE EFFECTS OF STRESS

A team of community members can empower you to make better, healthier choices!

.04

Letter from the editor

.05

How DST affects health

.06

Naturopathic medicine

.08

Treating the whole person

.09

Questions for new prescriptions

.10

Dry eyes can cause damage

.12

The path to better well-being

.13

Medical history guides doctors

.14

The effects of stress on the body

.15

Address stress to improve health

.16

Four keys to mindfulness

.17

How to improve circulation

.18

Banish belly fat

.20

Benefits of a vegan diet

.21

Reap the health benefits of soy

.22

Food that fight inflammation

.23

Regional health briefs April 2019 ›› Four Corners Healthy Living ›› 3

A letter from the editor Your success depends on self-care Are you living your best life? Do you love your whole self?

It is not always easy. You are often your own worst enemy, and the only person in the way of your own progress. Sometimes, that can be clear to see but difficult to change. The first step is to start taking care of your whole self.

While diet, exercise and sleep are the three pillars of physical health, we have mental, emotional and spiritual needs as well. Holistic health is an active approach to health that focuses on maintaining balance through the body and brain.

Self-care includes the routines people establish to maintain health, prevent and handle illness and promote healing. It is not all bubble baths and beer, though it can include those things. Self-care does consider and include hygiene, lifestyle and nutrition. However, it also involves discipline and deep reflection. Those actively living their best life must put in the work to align their actions and words with their true values.

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This approach to health also considers the connection between a person and his or her environment, including their stress levels and personal relationships. Doctors that use a holistic approach in their practices partner with patients to provide positive, professional support. Together, you can create a self-care plan based on your personal strengths, weaknesses and opportunities.

In this issue of Four Corners Healthy Living, our experts take a moment to reflect on their own approaches to patients’ problems and the systemic barriers to better health. We also cover the environmental factors that lead to dry eyes and the effects of stress on the body. We examine the importance of your medical history and the relationship between belly fat and cardio workouts, as well as the health benefits of a vegan diet and soy products.

All in all, we hope these pages inspire you to live your best life by understanding different aspects of health and wellness.

Reach out to us at specialsections@durangoherald.com to share story ideas, or to submit news tips, health briefs or health questions. Who knows? Maybe you will find the answers you are looking for in our next issue: Overcoming Obstacles.

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How switching the

CLOCKS

can affect your health

Much of the world adjusts their clocks each spring and fall. In the fall, clocks are fixed on standard time, while in the spring they’re moved forward one hour to daylight saving time, or DST. The rationale behind DST has long been based on energy savings, as the demand for electricity to light homes is related to the times when people go to bed at night and rise in the morning.

Studies conducted by the U.S. Department of Transportation in 1975 determined that moving clocks ahead one hour could save a small amount of energy each day. In New Zealand, power companies registered a 3.5 percent decrease in usage when daylight savings starts. Even though the energy savings associated with DST can be significant, some suggest those savings come at the expense of human health.

Research suggests that a one-hour time change twice a year can significantly throw off humans’ internal clocks. A report conducted by the Massachusetts Legislature in the summer of 2016 found that people lose a significant amount of sleep in the days following DST, which can lead to an increase in both traffic fatalities and on-the-job injuries. Disrupted sleep cycles can leave people

restless and coping with anxiety. A 2012 study published in the Journal of Applied Psychology found shifts related to DST led to killing time on the internet and other “loafing” around from lack of energy and motivation.

Finnish researchers analyzed more than 10 years of stroke data and its relation to DST. The overall rate of ischemic stroke increased by 8 percent in the first two days after transitioning to DST. Similarly, other issues arise when clocks are switched back to standard time in the fall. Danish researchers found the rate of people seeking care for depression rose for up to 10 weeks after clocks were turned back.

Various petitions have been created to urge legislators to maintain DST all year long. The United Kingdom-based Royal Society for the Prevention of Accidents says doing so will reduce road deaths currently caused by darker evenings in autumn and winter. Keeping the time consistent can help avoid body clock resets, may prevent accidents and could increase productivity in the evening hours when the autumn arrives. Only time will tell if turning the clocks back and moving them forward will become a relic of the past.

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There are six core principles that guide the practice of naturopathic medicine:

PRINCIPLES

that guide naturopathic doctors Naturopathic doctors are educated in accredited naturopathic medical schools and have to pass two sets of board exams to become licensed. We are trained to diagnose, prevent and treat both acute and chronic illness. We are also the only experts in natural medicine and can guide using natural remedies with pharmaceutical or over-the-counter medications.

At the core, naturopathic medicine isn’t just substituting a pharmaceutical for an herb. We focus on identifying the cause of imbalance, or disease, in the system, and work toward correcting this underlying cause. Rather than suppressing the wisdom of the body (the symptoms), we develop a personalized treatment plan that addresses the patient as a whole person.

For example, if your check engine light went off in your vehicle, you would most likely take it to the mechanic. If the mechanic found and cut the wire that went to the light, and charged you for that, you would probably be disappointed, maybe even frustrated. That answer would not be satisfactory. Our bodies are the same way.

Symptoms are the “check engine light” in our systems, and symptoms are a guide to deeper understanding of what might be out of balance. And your body is your most important vehicle.

6 ‹‹ Four Corners Healthy Living ‹‹ April 2019

.01 Primum Non Nocere (First Do No Harm) We use methods and medicines that minimize risk of side effects and use the least amount of force necessary. .02 Vis Medicatrix Naturae (The Healing Power of Nature) This refers to the inherent ability of every living thing to restore harmony and balance to the system. By discovering the “obstacles to cure,” we allow the self-healing process to promote healing. We recognize the divine wisdom of the body and work with it, rather than against it, to promote recovery. .03 Tolle Causum (Treat the Cause) We seek to identify the true underlying cause of illness rather than just suppress symptoms. .04 Docere (Doctor as Teacher) A huge part of our job as doctors is to educate our patients and encourage self-responsibility for one’s health. We also deeply honor and respect the doctor-patient relationship as a healing tool in and of itself. .05 Tolle Totum (Treat the Whole Person) We believe that each person is so much more than the sum of his or her parts. We work to put people back together again and deepen connections – between oneself, one and the community, one the family, one and the divine. Each person is unique, therefore each treatment plan is also unique to the individual and protocols don’t work. .06 Prevenire (Prevention) We work with each individual to live his or her most optimal, vibrant life. We look at lab results with that in mind, wanting to restore balance before a disease process is in place.

While other systems of medicine can focus on “anti” pills and solutions, naturopathic medicine focuses on why the symptoms have cropped up and what is required to return to homeostasis.

If you are looking for a solution that gets to the underlying cause of your symptoms – physical, mental or emotional – a naturopathic provider might have the answers.

Dr. Nicola Dehlinger sees in-person patients at Pura Vida Natural Healthcare, in Durango, Colorado and with global clients via teleconferencing. She is also available to teach a variety of classes and wellness retreats. You can reach her at (970) 426-1684 or www. puravidahealthcare.com

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Treating the

WHOLE person

Can the holistic approach gain traction in the U.S. It can be helpful to separate the ‘jargon’ from the real meaning of some important terms in health, wellness and health care. Holistic health refers to an approach that considers the person as a ‘whole’ human being rather than an individual with a particular sickness or disorder of some kind.

“We should pay our doctors when we are well and healthy instead of when we are sick.”

Advocates of the holistic approach are opposed to the separation of the mental and behavioral aspects of health and health care from the physically manifested signs of health and disease. They also espouse a philosophy that health and wellness should be addressed in an ongoing manner by health care organizations. Many years ago, the humorist Will Rogers stated “we should pay our doctors when we are well and healthy instead of when we are sick.”

That is something to think about, indeed.

Many organizations today around the globe express the concept of holistic health without necessarily practicing in a whole, patient-centered way. The U.S. trains the best physicians and other providers in the world. These enthusiastic providers then enter a health care system that is focused on sickness rather than the maintenance of good overall health, both physical and mental. If we are among those who are insured, usually through our employer, we are insured against sickness rather than for health and overall wellness. The economic incentives in our health care system are misaligned for providing holistic health and health care.

Health care in the U.S. as well as many other countries is episodic and fragmented.

We pay the doctor when we are sick. And we are ‘let loose’ until the next episode of sickness. Except in very few places in the U.S., ongoing care to maintain holistic health is inadequate or non-existent. Many experts in health care services now believe that the way we pay our providers is a big factor in the care that we receive.

The fee-for-service method that only allows financial coverage when a sickness with a code exists invites and perhaps even guarantees episodic care with little attention on prevention and wellness.

There may be a better way to pay for health care. And both government programs like Medicare and Medicaid as well as employers who have to pay for the care that their employees receive, are moving to “value-based” methods of reimbursement. Value-based care aligns the payment for services to longer-lasting health outcomes. Providers are paid for the ‘health-value’ that they provide rather than the volume of visits that occur. The incentive is on keeping people well, so as to reduce the need for more visits and episodic care. This method could allow a more ‘holistic’ approach.

If the wonderful concept of ‘holistic health’ is to gain traction or hope on a large scale in the U.S., we will likely have to align the incentives of our hospitals and other providers in a way that rewards the maintenance of health and wellness.

Joseph C. Gambone is a fertility specialist at Durango Reproductive Medicine.

8 ‹‹ Four Corners Healthy Living ‹‹ April 2019

Questions to ask when your doctor

PRESCRIBES a new medicine

Though few people may want to take medicine each day, prescription drugs prolong lives and help people manage conditions that might otherwise make it difficult to live life to the fullest.

A 2017 survey from Consumer Reports found that 55 percent of people living in the United States take a prescription medicine. The survey also found that those who take prescription drugs use an average of four such medications. That figure might alarm some people, especially aging men and women whose bodies might be more susceptible to conditions that are often treated with medication.

• What is the name of the medicine, and why am I taking it?

• Which medical condition does this medicine treat?

• How many times a day should I take the medicine, and at what times should I take it?

• If the prescription instructions say the medicine must be taken “four times a day,” does that mean four times in 24 hours or four times during the daytime?

• How much medicine should I take?

• Should I take the medicine on its own or with food? Should I avoid certain foods and beverages when taking this medicine?

• How long will it take this medicine to work?

• Will this medicine cause problems if I am taking other medicines?

• Can I safely operate a motor vehicle while taking this medication?

• What does “as needed” mean?

• When should I stop taking the medicine?

• What should I do if I forget to take my medicine?

• Can I expect any side effects? What should I do if I have a problem?

• Will I need a refill, and how do I arrange that?

There’s no denying that prescription drugs can save lives. But men and women have a right to explore their options when doctors prescribe them medications, and asking the right questions when doctors suggest medication can help men and women decide if prescription medicine is their best option.

To help men and women make the best decisions regarding their healthcare, the National Institute on Aging advises people to ask their physicians these questions when being prescribed a new medicine.

When discussing medications with a physician, it’s imperative that men and women be forthcoming about any other medicines they might be taking under the guidance of other doctors. In addition, men and women should tell their physicians about any over-the-counter medicines or vitamins and supplements they are taking. Sharing such information can prevent potentially serious complications from arising.

Medicine saves lives every day. Smart patients can help medicine do its job by learning about their medications and discussing them openly and honestly with their physicians.

April 2019 ›› Four Corners Healthy Living ›› 9

Any given day

DRY EYES

can cause damage

I am a practiced dry eye specialist, and for the last decade, I have practiced in the desert. Any given day, I’ll have the following conversation 10 times by 5 p.m.

Patient: My what?

Me: Your meibomian glands...

Patient: You’re saying I have to wash my lashes?

Me: Like you wash your scalp to remove oils that build up on the hairs and surface of the glands. There is an important difference. If you don’t wash your scalp, you end up with a neglected head of hair. Neglected hair is high fashion. Crusty, red eyes are not so much.

Neglecting your lashes creates real problems, and not just for your Bumble profile.

The health of your ocular surface is dependent upon the oily layer that comes from these glands. These oils combine with watery tear secretions and create a stable tear film that resists evaporation. If the oil substance in the tear film is low because your glands are clogged, then the water in your tear film will be exposed to the dry air and rapidly evaporate, leaving your eye feeling miserably dry.

Patient: Well, so my eye is a little dry, but it’s not like I will lose vision …

Me: Maybe not tomorrow, but over time, if the ocular surface is dry, the surface of the eye, the cornea, literally becomes “chapped.”

The surface of the cornea, when chronically dry, develops tiny micro-abrasions that feel like sand in the eye, and can cause blurring of the vision. It’s as if the windshield of your car has been roughened up with sandpaper. If severe enough, this can even lead to permanent scarring on the cornea with vision loss.

Patient: But no one ever …

Me: … told you about this. I know.

The protective oily layer of the tears especially important when you live in a dry climate. In fact you may find that if you travel to a humid place the symptoms that have been nagging you suddenly disappear.

Patient: But wait. How can my eye be dry if it waters all the time?

Me: When the eye surface is dry, reflex tearing - secretion of watery tears occurs in an attempt to moisten the cornea. However, water is not an effective lubricant for a mucosal surface. In the absence of a lipid layer, water rapidly evaporates.

10 ‹‹ Four Corners Healthy Living ‹‹ April 2019

Dry eye can be caused by other factors - such as insufficient production of the watery tears. This can be seen in people with autoimmune diseases (like rheumatoid arthritis), and can sometimes be caused my medications like diuretics or antidepressants. Often aqueous insufficiency can be produced by chronic dehydration due to poor fluid intake, or excessive caffeine consumption.

But for the majority of us, the common dry eye symptoms that come with living in an arid climate can be relieved with a simple home care regimen: .01 Wash your eyelashes daily with a mild soap such as baby shampoo and warm water. Use a warm water compress along the upper and lower eyelashes. .02 Take a fish oil supplement 1000 milligrams twice daily by mouth. This can be contra-indicated if you take blood thinners so check with your doctor. .03 Maintain adequate hydration - for most of us that is around two quarts of water per day. .04 Limit caffeine intake, and for each cup of caffeinated beverage add another cup of noncaffeinated drink to your two-quart requirement.

.05 Avoid sleeping under a fan or heater that blows on the eyes. .06 If the eyes feel dry upon waking, try applying an over the counter lubricating ointment at bedtime, such as refresh or genteal. .07 I f you apply artificial tears more that twice a day, it is preferable to use a preservative-free artificial tear.

Do I really have to do all that?

Of course not. But following these simple suggestions will help you out on any given day.

Board-certified ophthalmologist Linda Rose at Four Corners Eye Clinic is the first fellowshiptrained corneal specialist in the Durango area. She served as an international volunteer in Haiti, Vietnam, India, Nepal and Mexico.

Her patients may speak with her in English or Spanish.

April 2019 ›› Four Corners Healthy Living ›› 11

We are fortunate here to live in a beautiful and diverse place. Our region is rich with culture and tradition. And if we return to our roots, we find commonalities. Growing our own food and raising or hunting our own sources of meat is one of them. Study after study shows that when we eat real, unprocessed food and wild or grass-fed protein sources, we are healthier.

Likewise, the shelves of natural food stores are lined with herbs and supplements. Again many of these have been used in traditional cultures for hundreds of years before the advent of large-scale pharmaceuticals. While our ailing society frequently needs high potency allopathic medication, is it possible that with judicious, closely monitored lifestyle and nutritional and herbal supplementation we could lessen our dependence on expensive drugs?

Studies show path to

BETTER WELL-BEING “A state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity.”

12 ‹‹ Four Corners Healthy Living ‹‹ April 2019

In 1946, the World Health Organization (WHO) defined health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” Most would agree that this is a universal human value. However, have you paused to ask why? Today, we often define health as a number - weight, cholesterol and blood sugar - but why do numbers matter?

I’ll venture to say that numbers matter because of what it allows us to do. Without health most of us cannot work. But beyond basic sustenance health allows us to spend time with family and follow our passions. The bottom line is, without health, we cannot engage in the very essence of life.

Early philosophers such as Aristotle recognized the unity of mind, body and spirit in the human being. Along with efforts to describe the natural world as a sum of its parts, the human being also came to be dissected into organ systems and parts. While this has led to significant technological advances and understanding of disease, today’s medicine often forgets the words of Hippocrates “it is far more important to know what kind of person has the disease, than what kind of disease a person has."

Research also shows that humans are meant to move. Does this mean a yoga class, a day of physical labor in the fields or perhaps hiking an alpine pass? Once again, it might not matter as much as we think. Dan Buettner, author of the best selling book “Blue Zones,” studied those places in the world that have the longest life expectancy and discovered that these cultures include activity as part of their lives. They rely less on mechanical conveniences.

Further study of the Blue Zones showed that some other commonalities are spiritual and community connection, a mostly unprocessed plant-based diet, a sense of purpose, and mechanisms to deal with stress. There is no singular way. So begin where you are, embrace your history and traditions, learn from those around you and surround yourself with others that value healthy behaviors.

Finally, health is a partnership. People who exercise with others stick with it. Health-oriented partners and families help each other stay healthy.

Speak with the health care provider you feel most comfortable with, naturopath, medical doctor, shaman, chiropractor, acupuncturist or massage therapist, and ask them to be your partner to help you obtain your optimal state of wellness. The world needs you be your healthiest for the health of the planet.

Lauri Medina is a general surgeon at Southwest Health System. She combines her passion for holistic health and wellness with general surgery for the benefit of her patients. She can be reached at lmedina@swhealth.org.

Medical history GUIDES doctors Family history determines approach to treatment and preventive care Family medical histories can be vital to one’s own health care. The National Center for Biotechnology Information states that family history might be one of the strongest influences on a person’s risk for developing cancer, heart disease, stroke, diabetes, and more. While you cannot modify your genetic makeup, knowing your family’s medical history can help you take the steps necessary to protect yourself.

Family history reports can serve as warning signs for illnesses. These clues can help doctors prescribe certain screening tests at earlier ages to catch potential diseases when they are most treatable. For example, the U.S. National Library of Medicine says that healthcare professionals may recommend more frequent screenings (such as mammography or colonoscopy) and screening at an earlier age for people at an increased risk of certain cancers. Doctors may recommend biannual checkups to stay apprised of any changes in health that may signal a risk.

A thorough health care professional will record your family medical history and ask you to update it routinely in an effort to ensure you get the best, most effective care possible. You can help the process by having the information needed at the ready. The Centers for Disease Control and Prevention suggests the following.

• Talk to family. Make a list of close family members and discuss any conditions or issues they might have had and at what ages.

• Learn about chronic diseases. Speak to your relatives about chronic diseases like diabetes, heart disease or high blood pressure, being sure to ask how severe such issues were and if any required hospitalization.

• Plot your ancestry. Learn about your ancestry and if any medical issues are more common among people who share that ancestry.

• Record everything you learn. Keep the information where it can be easily accessed and updated. For example, My Family Health Portrait is a free, online tool to organize family health information and share it with doctors.

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1311-A N. Mildred Road, Suite A • Cortez, Colorado 81321 • PHONE: 970-564-2681 • FAX: 970-564-2682 April 2019 ›› Four Corners Healthy Living ›› 13

The effects of

STRESS on your body Stress affects people of all ages from all walks of life.

Though work is a primary source of stress for many people, a recent survey from the American Psychological Association found that stress is more than just work-related.

In its 2017 “Stress in America” survey, the APA found that the future of the nation, money and violence and crime were significant sources of stress for more than half of survey participants. That’s a dangerous notion, as the Mayo Clinic notes that the effects of the stress on the human body are considerable. Though everyone experiences and responds to stress differently, these are some of the more common effects of stress, courtesy of the Mayo Clinic.

Mental side effects Stress can have an adverse effect on mood and has even been linked to depression, which the World Health Organization reports is the leading cause of disability across the globe. People suffering from stress also may experience anxiety, restlessness and feelings of being overwhelmed. In addition, stress can compromise a person’s ability to focus, adversely affecting a person’s ability to complete their work-related tasks. That’s not insignificant, as 61 percent of respondents in the 2017 “Stress in America” survey reported that work was a significant source of their stress.

Physical side effects Stress affects more than the mind, manifesting itself physically in various ways. The Mayo Clinic reports that common physical side effects of stress include headache, muscle tension or pain, including chest pain, fatigue, and a change in sex drive. Upset stomach also may be a byproduct of stress. People dealing with stress may even have trouble sleeping.

Behavioral side effects Behavior also can be affected by stress, which may cause some people to abuse drugs or alcohol. Some may even turn to tobacco, either becoming a smoker or smoking more if they’re already smokers. Smoking has been linked to a host of negative physical side effects, including an increased risk of developing cancer.

Angry outbursts, social withdrawal and overeating or undereating are some additional potential side effects of stress on the body.

Coping strategies can be highly effective at alleviating stress and its negative side effects. Learn more about such strategies at www.stress.org.

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HBOT

Hyperbaric Oxygen Therapy (HBOT) is breathing of 100 percent oxygen while under increased atmospheric pressure. This increases the partial pressure of oxygen and saturates the blood plasma and tissues, in addition to maximizing the oxygen in the blood hemoglobin. This promotes healing and growth in areas where blood flow is compromised or where cellular function is not optimal.

Healing cannot take place without appropriate oxygen levels in the tissues. If oxygen cannot reach the damaged area(s) the body's natural healing ability is unable to function properly. HBOT provides extra oxygen naturally.

Medical HBOT treats conditions such as stroke, cerebral palsy, head injuries, chronic fatigue, autism and Asperger’s, fibromyalgia, Lyme disease, multiple sclerosis, Chron’s Disease, spinal cord injury, migraines, rheumatoid arthritis, orthopedic injury recovery and much more. In cases of gas poisoning, HBOT is the treatment.

Medical HBOT takes place in a hard-sided chamber using 1.5 to 2.2 atmospheres with 100 percent oxygen and begins with a free consultation. Mild HBOT takes place in a soft-sided chamber using up to 1.3 atmospheres of pressure and up to 96 percent oxygen. Schedule an appointment anytime. Veterans ask about treatment for traumatic brain injuries, post concussive syndrome or PTSD at no charge.

George and Lori Ann Glass own Mountain Hyperbarics at 100 Jenkins Ranch Road, Suite D. For more information, visit www.mountainhyperbarics.com. For questions, call (970) 403-5453 or email mountainhyperbarics@gmail.com.

Address stress to

IMPROVE

health

Comprehensive healthcare is effective in treating stress-related conditions

Like a puzzle, the mind and body are interconnected – and so are many puzzling health conditions.

Typical medical care may ease the pain of headaches or the frustration of insomnia, but it doesn’t address all the ways stress can affect your health.

Comprehensive primary care goes deeper to heal the whole person.

Dr. Luke Casias is a primary care provider at La Plata Integrated Healthcare in Durango and the medical director of Axis Health System. He works side by side with therapists, psychiatrists and outreach staff who offer mental health services, substance use treatment and lifestyle support. This care team approach is called integrated healthcare. It gives patients access to different providers who collaborate under the same roof.

“I can introduce patients to my behavioral health partners – right there in the same room at the same appointment. It’s an instant referral,” said Casias. “It opens the door if people have been reluctant to talk to someone about what’s going on in their lives.”

All patients at Axis Health System’s federally designated Community Health Clinics – La Plata Integrated Healthcare and Cortez Integrated Healthcare – complete a behavioral health screening every six months. It’s a digital survey by tablet in the waiting room that asks questions about sleep, physical health, mood, stress, substance use and relationships. If a patient comes in with a physical symptom expecting only medical treatment, the screening may seem unrelated; however the results can give health care providers important clues and help guide a conversation.

“Most patients will say that they have a lot of stress in their lives … like everyone else,” said Casias.

“You can acknowledge this, but say ‘OK, but how are you coping with it?’ Everyone has stressors, but how are we dealing with that stress? In a healthy way, or an unhealthy way?”

At the integrated clinic visit, a medical provider may ask if the patient would like to meet a therapist.

Casias said some people don’t want to engage in that first visit, but the seed has been planted and they know the service is available. In the second or third visit, the patient may be more open to the idea.

“When people are ready for change, we are here to help them take the first step.”

Karla Sluis is a representative of Axis Health System, which provides quality healthcare across the lifespan in Montezuma, Dolores, La Plata, San Juan and Archuleta counties. AHS has nine locations in Southwest Colorado and offers primary, behavioral and oral healthcare, and crisis response and stabilization. www.AXIShealthsystem.org April 2019 ›› Four Corners Healthy Living ›› 15

5 Years and Growing!

Please drop in for light snacks and drinks to celebrate with Cindy Schmidt, MPT the fifth anniversar y of Pathways Physical Therapy & Holistic Health and welcome Melissa Reitman, MPT to the practice.

FRIDAY, MAY 31 3PM -7PM 2243 MAIN AVE #1B DURANGO, CO PATHWAYS OFFERS: COMPREHENSIVE HOLISTIC CARE SPECIALIZING IN INJURY RECOVERY AND PREVENTION. WOMEN’S HEALTH/PELVIC FLOOR REHABILITATION, MINDFULNESS COURSES AND CONSULTING.

LIVE THE LIFE YOU LOVE!

CINDY 970.985.2416

MELISSA 970.946.1613

WWW.PATHWAYSDURANGO.COM 16 ‹‹ Four Corners Healthy Living ‹‹ April 2019

keys to

mindfulness There are many benefits of meditation and mindfulness, such as decreased stress and anxiety, improved emotional health, better sleep, improved physical health, increased focus and more.

Meditation is a formal, seated practice with a specific focus. There are many different types of meditation, yet it helps to be aware of what type of meditation you are practicing. Mindfulness is noticing and paying attention to your own thoughts, feelings and actions, and the effects they have on you and those around you.

Begin with basic breath awareness or Shamatha (calm-abiding) meditation as a foundation. The goal is to train your attention to focus on what you choose.

In Shamatha, the breath is used as the object of focus. The Mindful Life Program teaches that training our attention in this way is the First Key to Mindfulness.

When practicing meditation, keep it simple. Five minutes daily is more effective than an hour a couple of times a month. We often set ourselves up with failure due to unrealistic expectations of having a blank mind. But the thoughts will come. Notice them without judging them as good or bad. Let them go and return your attention to the sensations of the breath. Even if thoughts drag you away and you have to return your attention to the breath 500 times, that is 500 successful mindful moments.

The Second Key to Mindfulness is values. When our thoughts, actions and choices align with our values, we feel good about what we bring to the world and feel good about ourselves. Through mindfulness, we create habits that are

beneficial to ourselves and others. In turn, it creates more inner peace.

Wisdom is the Third Key to Mindfulness. It ties into our tendency to look for happiness through other people or events, and things that are largely out of our control. When we recognize inaccurate judgments, projections, unrealistic expectations, exaggerations and unhealthy habits, we can begin to respond in a way that is kind, beneficial and supportive to all, rather than reacting out of emotional triggers. Mindfulness plays a role in helping us respond to emotions in ways we feel good about.

The Fourth Key to Mindfulness is living with an open heart, which involves an ancient practice of cultivating the Four Immeasurables: Equanimity, lovingkindness, compassion and empathetic joy.

When we chose to live according to these Four Immeasurables we are choosing to act out of four values and practices that help cultivate caring for others and lead to acting in ways that are beneficial and will help build a better, kinder world.

Cindy Schmidt, MPT, owner of Pathways Physical Therapy & Holistic Health, is a Certified Mindfulness Teacher through the Mindful Life Program and trained pelvic floor physical therapist. She offers both ongoing mindfulness classes and programs for the workplace. Find out more at www. pathwaysdurango.com, call (970) 985-2416 or email cindy@pathwaysdurango.com.

HOW TO

improve circulation The human body is a complex, efficient machine.

One highly important component of that machine is the circulatory system, which sends blood, oxygen and nutrients throughout the body.

In perfectly healthy bodies, blood, oxygen and nutrients circulate throughout the body without issue. However, several conditions, including obesity and diabetes, can contribute to poor circulation, which is not a standalone condition but rather a byproduct of another serious health issue.

According to the health information site Healthline, when the circulatory system is not working at optimal capacity, people may experience tingling, numbness and throbbing or stinging pain in the limbs.

Pain and muscle cramps also may result from poor circulation, the symptoms of which vary depending on the causes.

For example, someone whose circulation issues are a result of peripheral artery disease may experience different symptoms than someone whose circulation has been compromised by diabetes.

Because issues affecting the circulatory system are complex, it’s important for men and women to learn how to address such issues if they suspect their systems have been compromised.

• Visit your physician. Poor circulation results from various health issues, so people who think they are dealing with poor circulation should not try to address the issue on their own.

Rather, the best way to improve circulation is to visit a physician the moment you note a symptom. Doctors will be able to confirm if patients are experiencing circulation issues and diagnose what’s causing those issues. Doctors also will work with their patients to devise a course of treatment for the issue that is causing their poor circulation.

• If necessary, lose weight and keep it off.

Obesity is one of the conditions that can contribute to poor circulation. So many people who are diagnosed with poor circulation may be advised to lose weight and keep the weight off once it’s been lost. A 2009 study published in the International Journal of Cardiology found that losing weight helped obese women improve their circulation. A healthy diet that includes fish like salmon that is high in omega-3 fatty acids, which have been shown to improve circulation, can help people lose weight and maintain healthy weights going forward.

• Consider yoga. A 2014 review of an assortment of peer-reviewed studies found that yoga can have a positive impact on risk factors for cardiovascular disease. A low-impact exercise, yoga can compress and decompress veins, potentially improving circulation. It takes time to master yoga positions, but even beginners who cannot fully perform poses during a yoga regimen can benefit from doing the exercises to the best of their abilities.

Poor circulation is a byproduct of various conditions. Once a condition has been diagnosed, patients can help themselves by taking these steps to improve their circulation.

April 2019 ›› Four Corners Healthy Living ›› 17

Belly fat is particularly dangerous because it doesn’t just include the insulating, or subcutaneous, fat under the skin. It is largely visceral fat that also surrounds the organs in the abdomen. Harvard Medical School reports that visceral fat is metabolically active and has been strongly linked to a host of serious diseases, including heart disease, diabetes, cancer, and dementia. Visceral fat is like an endocrine organ that secretes hormones and a host of other chemicals linked to diseases that can affect adults. One substance is called retinol-binding protein 4 (RBP4), which has been tied to an increased risk of coronary heart disease. In 2015, a study published in the Annals of Internal Medicine found that normal-weight people with excessive belly fat had a higher risk of dying of heart disease or any other cause compared with people without central obesity.

BANISH BELLY FAT & improve cardiovascular health The way to a person’s heart may be through his or her stomach in more ways than one. Doctors have tied heart health to the abdomen, and having extra pounds around one’s middle can be detrimental to cardiovascular well-being.

Excess visceral fat in the belly, something doctors refer to as “central adiposity,” may have potentially dangerous consequences. While the link between belly fat and heart health has long been associated with men, women may be even more vulnerable to the adverse health effects of belly fat. A study published in March 2018 in the Journal of the American Heart Association examined 500,000 people between the ages of 40 and 69. Participants had their body measurements taken, and then were kept track of for heart attack occurrence over the next seven years. During that period, the women who carried more weight around their middles (measured by waist circumference, waist-to-hip ratio or waist-to-height ratio) had a 10 to 20 percent greater risk of heart attack than women who were just heavier over all.

18 ‹‹ Four Corners Healthy Living ‹‹ April 2019

The online health and wellness resource Medical News Today says doctors determine belly fat to be a problem when a woman’s waist measures 35 inches or more and a man’s 40 inches or more. MRIs also can be used as a fat analyzer and will be judged on a scale of 1 to 59. A measurement of 13 and under is desirable.

The Mayo Clinic advises that poor diet and fitness habits can contribute to belly fat.

As people age, they may have to make more drastic changes to their diets and exercise regimens to counteract changes in their metabolisms. Eliminating sugary beverages, watching portion sizes, counting calories, doing moderate aerobic activity daily, and choosing healthier foods can help tame visceral fat. Also, doctors may recommend those who are stressed to try stress-busting techniques, as stress also may be tied to excessive belly fat.

Belly fat should not be overlooked, as its presence can greatly increase a person’s risk for various diseases.

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Be Your Best

YOU!

At Sunshine Gardens, our focus goes beyond our residents’ physical health. We also nurture mental, emotional, spiritual, and creative well-being through hands-on caregiving and unique activities.

Sunshine Gardens: We’re in the Business of Caring.

For more information about Sunshine Gardens Activities and how you can participate, call us at 970-385-4090 or visit us at SunshineGardensSeniors.com.

April 2019 ›› Four Corners Healthy Living ›› 19

Benefits of a

VEGAN DIET A nutritious diet is an integral component of a healthy lifestyle. One of the great things about eating right is there are many ways to do so. A healthy diet that works for some people might not work for others with different tastes, and it doesn’t have to.

• Shed excess weight: Vegan diets may help people shed excess weight. A 2015 study published in the journal Nutrition found that vegan diets may result in greater weight loss than more modest recommendations. The vegan diets used in the study did not require participants to limit their caloric intake, though many might have simply by the nature of the vegan diet, which is packed with satisfying foods full of nutrients such as fiber that can help people feel full and maintain that feeling of fullness for long periods of time.

• Improve kidney function: Studies show that people with diabetes who replace the meat in their diets with plant proteins may reduce their risk for poor kidney function and keep blood sugar in check. One study, published in the Asia Pacific Journal of Clinical Nutrition, concluded that, though more studies are necessary, substituting soy proteins for animal proteins usually decreases hyperfiltration in diabetic subjects and may reduce albumin excretion as well.

Eating right can boost immune systems and help people be more productive, and some people even tailor their healthy diets to align with their personal beliefs. One example is veganism. Those who follow a vegan diet do not consume animal products, and many do so to advocate for the ethical treatment of animals and our environment.

Regardless of why people choose vegan diets, the potential health benefits of such decisions are numerous.

PERSONALIZED CARE THAT PATIENTS DESERVE

• Protect against certain cancers: The World Health Organization says that roughly one-third of all instances of cancer across the globe can be prevented if people make the right lifestyle choices. That includes their choice in diets. Due to the nature of vegan diets, vegans tend to consume considerable amounts of fruits and vegetables. That’s good news, as an analysis of data from the Health Survey for England found that eating seven or more portions of fresh fruits and vegetables every day can reduce a person’s risk of dying from cancer by as much as 15 percent.

• Reduce risk for heart disease: Fruits, vegetables and fiber also have been linked to a lower risk of heart disease. A study from researchers in Japan found that intakes of plant-based foods, particularly fruits, were associated with reduced mortality from cardiovascular disease.

480 Wolverine Dr. Suite 5 Bayfield, CO 81122 970-884-2956 www.pineriverpt.com 20 ‹‹ Four Corners Healthy Living ‹‹ April 2019

Vegan diets may necessitate an adjustment period when starting out. But over time, the benefits of such diets are numerous.

Reap the

HEALTH BENEFITS of soy

From edamame to tofu to beverages to yogurts, soy is seemingly everywhere. Soy began its meteoric rise to dietary fame as an alternative to dairy and meat products and has been made more popular by Asian cuisine.

Many tout the health benefits of soy, while others suggest it may not be so great. However, soybean fans can breath a sigh of relief as they gain a greater knowledge of this versatile legume.

Soybeans are the seeds of the soybean plant used in a variety of foods, especially when replacing animal protein. They are a cultivated plant of the pea family that produces edible seeds. Native to East Asia, soybeans have been an important part of Asian cooking for thousands of years. But soy was only introduced to the Western world in the 20th century.

The Soyfoods Association of North America says that, between 1992 and 2006, soy food sales increased from $300 million to nearly $4 billion and became synonymous with healthy eating. Soybeans are a source of high quality protein. Three-quarters of a cup of cooked soybeans contains as much protein as 1⁄2 cup cooked meat, chicken or fish. Like meats, soybeans contain ample amounts amino acids, but without the side effects of saturated fats. But soy isn’t fat-free, as it contains more fat than other legumes. But the fat from soy comes mainly in the form of beneficial monounsaturated and polyunsaturated fats, including omega-3 fatty acids.

Soybeans contain isoflavones, which are part of a family of chemical compounds called phytochemicals.

According to The Mayo Clinic, soy isoflavones, sometimes called phytoestrogens, have estrogen-like effects in the body, which can help maintain bone health and protect against heart disease.

The North American Menopause Society has studied soy for its benefits to women at midlife. The report published in the journal Menopause found soy can relieve certain menopausal symptoms, such as hot flashes. While it does not work as well as hormone therapy, it scored moderately well. The data also revealed that soy appears to help women under the age of 65 with cognitive function.

One area of concern involves high levels of soy and its relationship to cancer. Researchers at Oregon State University’s Linus Pauling Institute said consuming high amounts of soy isoflavones may stimulate the growth of tumors in breast cancers that are estrogen-sensitive or for women with a history of this type of cancer.

Therefore, moderation is essential, especially for those with a history of cancer sensitive to hormones.

When consuming soy, whole beans are best because they are the least processed. The Women’s Health Network also advises to choose non-GMO, organic soy whenever possible. That’s because there is no consistent data on the possible health detriments of consuming genetically modified foods. Also, organic products are grown without pesticides, which may biocaccumulate in body tissue and cause problems over time.

Soy can be a healthy addition to one’s diet but should not be viewed as a cure-all. In moderation, soy can be a viable substitute for some animal proteins. Discuss the potential benefits or risks of soy with a doctor before consuming soy or soy supplements.

April 2019 ›› Four Corners Healthy Living ›› 21

As beneficial as some foods can be, it’s important to note that individuals are unique and certain foods may produce a particular response in some but not in others. Systematically isolating certain foods can help paint a picture of foods that can be problematic. But generally speaking, refined carbohydrates, sugar-sweetened beverages, fried foods, and processed meats may increase inflammation, advises Harvard Health Publishing. Conversely, certain foods and beverages that have been identified as reducing inflammation for many people. These include: • tomatoes • olive oil • green leafy vegetables and cruciferous vegetables • nuts, like almonds and walnuts • fatty fish • berries

The right foods can

• avocados • green tea • peppers • grapes

FIGHT

• turmeric • dark chocolate Including these foods in one’s daily diet may help to relieve the pain, bloating and fatigue associated with inflammation.

inflammation The human body and its immune system excels at fighting foreign invaders like bacteria and viruses. Signaling chemicals called interleukins tell cells whether they are needed to fight illness or they should wait in the wings. While these immune defenders are doing their jobs, soreness, fatigue and swelling can occur — the natural side effects of an immune system response — but will soon dissipate.

However, many people deal with immune systems that are consistently revved up, even when no invaders are present. This is the problem with many chronic diseases and immune system dysfunction. Unfortunately, the inflammation that is a hallmark of immune defense becomes a daily problem that may result in chronic pain and other complications. What many people may not realize is that the foods that they are putting into their bodies may exacerbate inflammatory responses, while others may help keep inflammation at bay.

22 ‹‹ Four Corners Healthy Living ‹‹ April 2019

People with rheumatoid arthritis, Crohn’s disease, Hashimoto’s, and other chronic illnesses may find that turning to the right diet can tame inflammation and other symptoms. Recently, many health experts, including Dr. Barry Sears, founder of the Inflammation and Research Foundation and author of the “Zone Diet,” and Dr. Andrew Weil, who offers the Anti-Inflammatory Food Pyramid, have begun to tout certain foods that are purported to reduce inflammatory response over an extended period of time.

It is important to speak with a doctor before making any dietary changes. Discuss any inflammation issues you have and which foods might help. Generally speaking, a diet full of diverse, antioxidant-rich foods can provide relief for those with various levels of inflammation.

Corners HEALTHY LIVING briefs

Spring Blood Drives United Blood Services is hosting several blood drives this month.

Suicide intervention training available School-Based Health Centers offer Camp Physicals for summer Axis Health System’s two School-Based Health Centers (SBHC) serve children and adolescents on site as a partnership with Durango School District 9-R. Through the end of the school year, all La Plata County students can get a Camp Physical before attending summer camps in the Durango area. This includes home-schooled youth, online learners, charter school and private school students. The physicals are available for $25 at the clinics, located at Durango High School and Florida Mesa Elementary School. To make an appointment, stop by the SBHC front desk or call (970) 385-1168.

Axis Health System will host a two-day Applied Suicide Intervention Skills Training (ASIST) from 9 a.m. – 4 p.m. April 29 and 30 at Columbine Center in Bodo Park, 281 Sawyer Drive Suite 100. Victoria Garcia and Hilary Erickson will host the training. The ASIST sessions are free and will accommodate 20 participants. Email smillsap@axishealthsystem. org with your name, agency, email and phone number to RSVP. Registration closes April 22.

Dental visits now available at La Plata Integrated Healthcare As part of the “one-stop shop” of integrated healthcare, Axis Health System’s federally designated Community Health Clinic is now offering dental screenings and cleanings. La Plata Integrated Healthcare, located just north of the Durango Public Library, added two hygienists to the care team. Patients can schedule a medical visit and a dental cleaning on the same day if they wish. This clinic accepts most private insurance, Medicare, Medicaid and CHP+, and offers a sliding-fee scale for those who qualify. For more information, call (970) 335-2288, or visit AXIShealthsystem.org.

Nonprofit offers classes in first aid, CPR Heart Safe La Plata offers basic first-aid and CPR training at Durango Fire and Rescue Station 1, 142 Sheppard Drive. CPR classes cost $65, and include a one-way valve mask for each participant. The first-aid classes cost $55. Groups of 10 or more may schedule private classes. To register, email classes@heartsafelaplata.org. For more information, visit www.heartsafelaplata.org.

Business to host fundraiser for Lyme disease Durango Mobile Massage & Wellness will host its second Massage Away Lyme fundraiser from 9 a.m. to 6 p.m. April 25-30. For every massage, Durango Mobile Massage & Wellness will donate 15 percent of proceeds to Lyme research. For more information, visit www. durangomobilemassage.com.

Durango Donor Center Noon – 5 p.m., April 15 9 a.m. – 1 p.m., April 20 9 a.m. – 1 p.m., April 27 Cortez City Market Noon – 4 p.m., April 13 Cortez Atmos Energy 11 a.m. – 2:15 p.m., April 16 Mancos High School 9:15 a.m. – 1 p.m., April 23 Pagosa Springs High School 10 a.m. – 2:30 p.m., April 25

ForFor over 1110 years now, families f over years, families from the area have haveentr entr the Four Four Corners Corners area care childrenan a 1199 Main Avenue · Suite 205 care of of their their infants, infants, children Pediatric Associates of Duran Pediatric Associates of D Durango, CO 81301 Chaudhuri honors this privile Pakhi Cha withproviders families Dr. to create the 970/259-PEDS (7337) Pediatric Practitionerfor Jessica Rensner hon a lifetime of wel Fax 970/259-7366

www.paofdurango.com

1199 Main Avenue • Suite 205 Durango, CO 81301

970/259-PEDS (7337) FAX 970/259-7366 www.paofdurango.com

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Pediatric Associates of Dura for a lifetime of wellness. The Jessica Rensner, MSN, RN, common goal to ensure thatCPNP the

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Nurse Practitioner Jessica Rensner honor this privilege by working with families to create a foundation for a lifetime of wellness. They both share a common goal to ensure that their patients thrive physically, mentally, and emotionally.

We are now offering Integrated Behavioral Health services, including therapeutic and psychiatric consultations.

April 2019 ›› Four Corners Healthy Living ›› 23

You are a whole person.

We have a whole lot of options.

We’re a good fit.

Primary Healthcare Our clinics in Durango and Cortez offer comprehensive primary care, including annual physicals, well-child visits, chronic disease management, immunizations and women’s health. Same-day sick visits are available.

Behavioral Healthcare The care team at the clinics includes professionals who help with behavioral health concerns, such as stress, anxiety, sleep issues, depression or substance use.

Oral Healthcare At La Plata Integrated Healthcare, hygienists on our team can do check-ups and cleanings. At Axis Health System Oral Health Clinic, we offer cleanings, fillings, extractions, restorations and emergency dental care.

AXIShealthsystem.org

24/7 Crisis Care: 970.247.5245

Your health... We’re in this together. Call today to make an appointment at one of our clinics.

Cortez Integrated Healthcare

La Plata Integrated Healthcare

Axis Health System Oral Health Clinic

691 East Empire St. Cortez, 970.565.7946

1970 East Third Ave. Durango, 970.335.2288

2530 Colorado Ave., A Durango, 970.335.2442

We accept Medicaid, Medicare, CHP+ and most private insurance, and we offer a sliding-fee scale for those who qualify.

24 ‹‹ Four Corners Healthy Living ‹‹ April 2019