2024 Healthy Living Spring

SKIN CARE

Routines provide peace of mind

RAISING AWARENESS

MENTAL HEALTH MATTERS

FIT FIVE

Meditative poses for mental health

CHIEF

John Blais

MULTIMEDIA

Jamie Opalenik

CREATIVE

Tad Smith

PRODUCTION

Ryan Brown

GRAPHIC DESIGNERS

Wade Campbell

Gabriel Glenn

SPECIAL SECTIONS EDITOR

Hunter Harrell

CONTRIBUTORS

Connie Byers

Mackenzie Mancuso

Erin Youngblood

MARKETING & EVENTS MANAGER

Georgiana Hallock

MARKETING

Raye Burton

ADVERTISING

Anna Knowles

Joe Nelson

Kelly Ozier

Carter Reed

Shell Simonson

Gayle Vitarius

Michele Wayne

Ballantine Communications uses reasonable effort to include accurate and up-to-date 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. View online: www.durangoherald.com.

Physical Health

PHYSICAL AND MENTAL HEALTH ARE LINKED

The relationship between physical health and mental wellness is complex, each significantly impacting the other. However, several barriers can impede individuals from achieving optimal health, including challenges in accessing timely care, managing chronic disease, and coping with sleep problems.

Recognizing and addressing these barriers is essential in promoting mental and physical health and improving quality of life.

Accessing adequate and timely care

One significant barrier to wellness is the difficulty in accessing adequate care when needed. Financial constraints often play a significant role in this barrier, as high treatment costs and limited insurance coverage can prevent individuals from seeking necessary medical attention. Furthermore, long wait times for appointments and shortages of mental health specialists can exacerbate symptoms and prolong suffering.

Addressing these barriers requires a concerted effort from policymakers, healthcare providers and community organizations. Initiatives aimed at reducing financial barriers, such as

expanding insurance coverage and implementing sliding-scale fees for services, can help improve access to care. Additionally, increasing the availability of mental health professionals and implementing telehealth services can help address shortages and reduce wait times.

Chronic disease poses other challenges

Managing chronic diseases poses significant challenges that can affect both physical health and mental wellbeing. The demands of symptom management, treatment adherence, and lifestyle adjustments can lead to increased stress, anxiety and depression among individuals with chronic illnesses. Moreover, physical symptoms such as chronic pain and fatigue can diminish the quality of life and hinder engagement in activities that promote mental wellness.

A holistic healthcare approach that addresses the physical and psychological aspects of chronic illness management is essential. Healthcare providers should prioritize comprehensive care that includes mental health support and resources. Empowering patients with selfmanagement strategies, education and access to support groups can also enhance their coping skills.

The sleeper solution

Sleep problems are another common barrier to achieving optimal wellness, both physically and mentally. Insufficient

sleep, poor sleep quality and sleep disorders can have detrimental effects on a person’s well-being. Chronic sleep deprivation increases the risk of diseases such as obesity, diabetes, asthma, arthritis, cardiovascular disease and mental health disorders. Sleep disturbances can exacerbate existing mental health conditions, leading to a cycle of worsening symptoms.

Addressing sleep problems requires a multifaceted approach that includes behavior interventions, lifestyle modifications and, in some cases, medical treatment. Cognitive-behavioral therapy for insomnia (CBT-I) has been shown to be effective in treating sleep disorders and improving sleep quality. Additionally, creating a sleep-conducive environment and practicing good sleep hygiene can promote restful sleep and overall well-being.

Finding a path to health and happiness

Recognizing and addressing the connection between physical health and mental well-being is essential for promoting overall wellness. Overcoming barriers to care, managing chronic diseases, and addressing sleep problems are key steps in achieving optimal health. By working together to implement comprehensive and holistic approaches to healthcare, policymakers, healthcare providers and communities can help individuals enhance their well-being and quality of life. Through proactive interventions and support, we can create a healthier and happier society.

Health care with humankindness is

CommonSpirit Health Mountain Region does not discriminate against any person on the basis of race, color, national origin, disability, age, sex, religion, creed, ancestry, sexual orientation, and marital status in admission, treatment, or participation in its programs, services and activities, or in employment. For further information about this policy contact CommonSpirit Health Mountain Region Office of the General Counsel at 1-303-673-8166 (TTY: 711). Copyright © CommonSpirit Health Mountain Region, 2024. ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-303-673-8166 (TTY: 711). CHÚ Ý: N

HOW TO PROTECT VISION RIGHT NOW

The prospect of vision loss is not typically a concern for most people until a decline in visual acuity becomes noticeable. Vision changes as a person ages, and it also may be affected by injury. But there are entirely preventable factors that contribute to poor vision or diminished eye health as well.

Taking inventory of behaviors that put eyes at risk, and making important changes, can safeguard the eyes for as long as possible.

Get routine comprehensive wellness exams

The Centers for Disease Control and Prevention says about 93 million adults in the United States are at risk for vision loss. Factors that contribute to vision loss can include being overweight or obese, diabetes, high cholesterol and high blood pressure. A wellness exam also may uncover family history issues that increase risk for hereditary eye conditions.

Receive a dilated vision exam

Many eye diseases, like glaucoma or age-related macular degeneration, have no warning signs, states the CDC’s Vision Health Initiative. The only way to determine if there is an eye health issue or compromised vision is to get a complete vision exam, which includes dilating the pupil to see the retina, blood vessels and other components of the inner eye. This is the only way to detect diseases in their earliest stages.

Step up healthy eating

Many eye-healthy foods are rich in vitamins and minerals. Dark, leafy greens like spinach, kale and collards are good for the eyes, according to the National Eye Institute. In addition, foods rich in omega-3 fatty acids, like salmon, halibut and tuna, also are good choices for maintaining eye health, as they lower the risk for dry eyes and eye diseases such as macular degeneration and cataracts.

Sip on green tea

True Eye Experts says green tea is a great source of antioxidants that can keep eyes healthy and defend them from cataracts and AMD.

Wear protective eyewear

Always don sunglasses with UVA and UVB protection when outdoors. Protective eyewear is a must for those who work in an industry that requires eye protection or athletes who play sports in which eye injuries are a consistent threat.

Discard old cosmetics

Exercise caution with outdated eye makeup. Experts suggest discarding mascara that is more than four months old. Avoid applying eyeliner to the inside of the eyelid, as that can lead to irritation or infection.

Practice smart contact hygiene

Always wash hands before inserting or removing contact lenses. Lenses should be stored properly in cleansing solution and discarded after the recommended amount of time for the particular type of lens (daily, bi-weekly, monthly). Unless they are approved for overnight use, remove contacts before going to bed.

Quit smoking (or don’t start)

Smoking increases a person’s risk of developing various eye diseases and can make diabetic eye disease more severe, says the CDC.

It’s never too late to make changes that can preserve vision for the long-term.

Landon

Landon Lavene,

Landon Lavene, DPT

Landon Lavene,

Landon

Mental Wellness

TAKING THE MYSTERY OUT OF ANXIETY DISORDERS

It is normal to feel nervous from time to time, particularly when anticipating a potentially lifechanging event. However, when nervousness is excessive, persistent and intense, or arises from seemingly innocuous stimuli, that could indicate the presence of an anxiety disorder.

What is anxiety?

The American Psychiatric Association says anxiety is a normal response to stress. Anxiety disorders differ from normal nervousness because they involve excessive fear. The APA also says anxiety disorders are the most common mental disorders and affect nearly 30% of adults at some point in their lives. It is time to seek help when anxiety interferes with your ability to function; you often overreact when something triggers your emotions; and you can’t control your responses to situations.

What contributes to anxiety disorders?

A combination of environmental factors and personality traits can increase the

risk for developing anxiety disorders, according to the Cleveland Clinic. These include:

• Stressful or traumatic events in early childhood or adulthood.

• Certain personality traits like shyness or behavioral inhibition.

• Family history of anxiety or another mental health condition.

• Physical conditions, including thyroid problems and heart arrhythmias.

• Being a woman, as researchers are still studying why women experience anxiety disorders in higher proportions than men. Some researchers suggest hormonal fluctuations in women are a possible explanation for the higher rates of anxiety.

What are the types of anxiety disorders?

Several types of anxiety disorders exist, but some are more common than others.

• Generalized anxiety disorder: GAD is persistent and excessive anxiety about activities or events, even routine tasks.

• Panic disorder: This involves sudden feelings of intense fear or terror about certain situations. These panic attacks may lead to concerns about recurrence.

• Social anxiety disorder: High levels of anxiety, fear and avoidance occur during social situations, particularly fear of being judged or viewed negatively by others.

• Phobias: Major anxiety is tied to a specific object or situation and a desire to avoid it. There are phobias concerning heights, insects, leaving the home, and more.

Anxiety disorders also can develop in people dealing with substance abuse issues or certain medical conditions.

Treating anxiety disorders

It is important to note that anxiety disorders, while frightening and frustrating, are treatable. The APA says that while each anxiety disorder has unique characteristics, most respond well to psychotherapy (talk therapy) and medications. They can be given alone or in combination. Cognitive behavioral therapy, which is a type of psychotherapy, can help a person react and think differently in certain situations so they feel less anxious. Medications often are prescribed to provide relief from symptoms. The most common medications used are anti-anxiety medications, antidepressants and beta-blockers.

Anxiety disorders affect millions of people. There is help to be had and many people can overcome anxiety over time.

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Skin Care

ROUTINES PROVIDE PEACE OF MIND

Our daily routines often become a whirlwind of tasks in today’s modern world, leaving little time for self-care. However, beauty is more than skin deep. The epidermis, otherwise known as your skin, is the largest organ in your body. It serves as a protective barrier against UV rays, and on a daily basis, it is exposed to harmful external factors such as pollutants and stress, which can take a toll on its health. Furthermore, our skin is a reflection of our overall health. Unlike invisible medical conditions such as high blood pressure and diabetes, patients with skin conditions bear their illnesses for the world to see, which can have a significant impact on mental health and well-being.

Establish a routine

Incorporating a skincare routine into your day can provide stability that can benefit your mental health. Studies (performed by Lancet Psychiatry) show that a structured day with healthy routines is important for the body and mind. It doesn’t have to be an elaborate process, either. Something as simple as using an invigorating cleanser to help wake you in the morning, a refreshing spritz of moisturizing facial spray midday, and a decadent night cream before bed can do wonders for your skin and your overall well-being.

Reduce anxiety

People who suffer from anxiety and depression often feel increased symptoms near the end of the day when most of us have “downtime” before bed.

Incorporating a bedtime skincare routine can divert those feelings by giving you something to focus on outside of your worries. When anxieties rear their ugly heads, concentrate instead on washing, toning and moisturizing your face to get out of your head.

Trigger a cascade of mood-boosting chemicals

Take skincare and self-care a step further and learn to DIY your skin care. The act of creating your own skin treatments triggers additional mood-boosting chemicals. First, with the anticipation of the project, then with the joy of completing the task, and finally, the sensory experience of applying your newly made products.

Basic Sugar Scrub

When to see a dermatologist

If you’re experiencing chronic skin conditions such as acne, rosacea, dermatitis, psoriasis or any ongoing condition that doesn’t resolve quickly, make time to see a dermatologist to get to the root of the problem. A dermatologist visit can help clear a skin condition, restore confidence, and relieve the mental health conditions connected to facing the world with skin issues.

Creating a skincare routine doesn’t have to be complicated or expensive. Focus on practices that feel good and include products that you enjoy using. Don’t underestimate the impact of a gentle massage with a warm washcloth to cleanse or a homemade mask to soothe.

Simple Moisturizing Skin Mask

Mix 1 teaspoon of matcha green tea, raw honey and baking soda in a small bowl. Add just enough water to make a paste and apply to the face in an even layer, avoiding the eyes. Leave for 15 minutes, then rinse off with warm water.

In a small bowl, mix 2 tablespoons of brown sugar with 2 tablespoons of coconut oil. Apply to the face in gentle circular motions. Allow the scrub to sink in for five minutes, then wash off with warm water.

Simple Bath Soak

In a medium bowl, combine ½ cup of epsom salt, ¼ cup of sea salt, and ¼ cup of baking soda. To 1 tablespoon of olive oil, add 10 drops of your favorite essential oil and stir. Add the oil blend to the salt blend and mix to combine, then add to a warm, relaxing bath.

Source: Recipes courtesy of thisunboundlife.com

by Susan’s Salon and Permanent Makeup

Permanent pigments for long-term looks

permanent makeup can accentuate features

makeup like a tattoo?

both procedures implant enough into the skin so wash off. Clients love and freedom from application and removal. anesthesia is used for numbing. for three to six years, can refresh the color. safe if performed by a licensed professional. permanent makeup eyebrows frame the face, brows are popular. Results soft and natural to bold and there is a wide variety available for selection. I focus types. The “powder”

brow provides a background color to fill in any gaps or weak spots in your brow hairline, providing a custom, flattering shape. The other is a hairline stroke, which is done with a fine needle, hairs are simulated to fill in and accentuate the brow shape.

In principal, both procedures implant pigment deep enough into the skin so the color won’t wash off. Clients love the convenience and freedom from daily makeup application and removal. Topical anesthesia is used for numbing. It usually lasts for three to six years, then touch-ups can refresh the color. The procedure is safe if performed by a trained and licensed professional.

Eyeliner helps to define the eyes, creating the illusion of a thicker, fuller, darker lash line. Eyeliner can be thick or thin, depending on your personal preference. Some clients want a “cateye” look with a flick off the outside corner, others want their eyeliner to hug the lash line.

Types of permanent makeup

Because our eyebrows frame the face, permanent brows are popular. Results can

range from soft and natural to bold and dramatic, and there is a wide variety of colors available for selection. I focus on two different types. The “powder” brow

PERMANENT MAKEUP

provides a background color to fill in any gaps or weak spots in your brow hairline, providing a custom, flattering shape. The other is a hairline stroke, which is done with a fine needle, hairs are simulated to fill in and accentuate the brow shape.

Eyeliner helps to define the eyes, creating the illusion of a thicker, fuller, darker lash line. Eyeliner can be thick or thin, depending on your personal preference. Some clients want a “cat-eye” look with a flick off the outside corner, others want their eyeliner to hug the lash line.

Susan Atkinson is a licensed professional permanent makeup artist based in Durango, Colorado.

Susan Atkinson is a licensed professional permanent makeup artist based in Durango, Colorado.

Raising Awareness

MENTAL HEALTH MATTERS

Recognition of the vital role mental health plays in overall health has been on the rise in recent years. Mental health issues can affect every aspect of a person’s life. When left untreated, these issues can lead to grave consequences. May is mental health month, and the right time to recognize mental health disorders and learn how to seek support.

Anxiety

The U.S. Department of Health and Human Services notes that anxiety disorders affect roughly 20% of the adult population in the United States. Anxiety is an umbrella term that alludes to a number of issues that each produce their own symptoms and side effects, but the DHHS notes that anxiety disorders are marked by feelings of fear and uncertainty that interfere with everyday activities. These feelings persist for six months or more and can increase a person’s risk for heart disease, diabetes, substance abuse and depression.

For many people experiencing anxiety, seeking treatment provides significant relief. Through a combination of selfmanagement strategies, therapy and medication, most anxiety disorders become more manageable. Always speak with a professional to discuss treatment options before deciding on the approach that best suits an individual’s needs and preferences.

Depression

The World Health Organization reports that roughly 5% of the global adult population suffers from depression.

to time.

The National Institute of Mental Health notes that depression produces persistent feelings of sadness, anxiety or an “empty” mood. Feelings of hopelessness or pessimism are some additional characteristics of depression. It’s important to recognize that these symptoms must be persistent. Symptoms that persist for at least two weeks and interfere with a person’s ability to work, sleep, study and eat may indicate major depression, while less severe symptoms that last for at least two years suggest the presence of persistent depressive disorder.

In order to address symptoms of depression, a primary care physician may be able to prescribe medication to patients in their care. However, a

combination of medication and different types of therapy is often more effective. There is also growing evidence to suggest that alternative therapies, such as electroconvulsive therapy (ECT) and transcranial magnetic stimulation (TMS), are options for patients that can’t or prefer not to take medication.

Substance Use Disorder

The National Center for Drug Abuse Statistics has identified substance use disorder as a public health emergency. Statistics support that assertion, as data from the National Center for Health Statistics indicates more than 20 million Americans ages 12 and over are affected by a substance use disorder.

Though anyone, including children, can develop substance use disorder, a 2016 report from the Substance Abuse and

Depression is more than the feelings of sadness that everyone experiences from time

Mental Health Services Administration (SAMHSA) indicated that men have higher rates of use or dependence on illicit drugs and alcohol than women. The National Institutes of Health notes that substance use disorder affects a person’s brain and behavior, which makes them incapable of controlling their use of substances, including medication and alcohol.

Much like other mental illnesses, treatment of substance use disorder looks different for every person. While inpatient rehabilitation is one of the most common treatments, therapy and medication, as well as supportive groups and housing can be beneficial.

Suicide

Suicide is a public health problem. Various factors can contribute to thoughts of suicide, and promoting supportive behaviors and improving education can reduce the numbers of suicides and suicide attempts.

Those close to people who have taken their own lives often wonder what they could

have done to help. While certain instances of suicide seemingly come out of the blue, there are certain warning signs that may be present. Recognizing the signs can help people get prompt assistance.

Suicidal thoughts are an emergency. Taking immediate action can save lives and prevent injuries. The SAMHSA says if a person believes someone may be thinking about suicide the following actions should be taken.

• Call 911, if danger for self-harm is imminent.

• Ask the person if he or she is thinking a bout suicide. Listen without judgment.

• Remove any objects that could be used in a suicide attempt.

• Stay with the person until a dditional help arrives.

• Call SAMHSA’s National Suicide Prevention Lifeline at 800-273-TALK or text the Crisis Text Line’s number (741741).

SUICIDE WARNING SIGNS

• Talking about wanting to die or wanting to kill themselves.

• Mentioning feelings of hopelessness or indicating there is no reason to live.

• Speaking of great guilt or shame.

• Acting very anxious or agitated.

• Displaying feelings of unbearable emotional or physical pain.

• Searching for legal ways of killing oneself.

• Taking great risks that could lead to death.

• Using alcohol or drugs more often.

• Saying goodbye to family or friends and giving away important possessions.

• Displaying extreme mood swings .

Source: NIMH

Raising Awareness

Mental health statistics are estimates and don’t necessarily reflect the real scope of mental health disorders, many of which go unreported or undiagnosed due to various factors, including lack of access to health care. That underscores the importance individuals from all walks of life must place on learning to recognize the common signs of mental illness. More information, including how to find support for mental health issues, can be found at www.nami.org.

SIGNS OF MENTAL ILLNESS

• Excessive worrying or fear

• Feeling excessively sad or low

• Confused thinking or difficulty concentrating and learning

• Extreme mood changes

• Prolonged or strong feelings o f irritability or anger

• Avoiding friends or social activities

• Difficulties understanding o r relating to other people

• Changes in sleeping habits o r feeling tired or low energy

• Changes in eating habits, such as increased hunger or lack of appetite

• Changes in sex drive

• Overuse of substances, i ncluding alcohol or drugs

• Multiple physical ailments without obvious causes, such as headaches, s tomach aches or vague and o ngoing “aches and pains”

• Suicidal thoughts

Source: NAMI

HOW TO SHARE CAREGIVING RESPONSIBILITIES

Family caregivers are unsung heroes. Such individuals typically provide vital services to their loved ones who cannot fully care for themselves, and they often do so without compensation.

Data from the U.S. Bureau of Labor Statistics indicates the prevalence of family caregivers across the country. According to the BLS, 14% of the population, which equates to roughly 37 million people, provide unpaid elder care across the nation.

Caregiving for a family member can take a toll that affects caregivers’ physical and mental health. According to the Centers for Disease Control and Prevention, caregivers are at increased risk for developing multiple chronic diseases since many neglect their own health needs while caring for others. In addition, roughly 15% of caregivers who participated in a CDC survey reported experiencing 14 or more mentally unhealthy days in the past month.

The physical and mental toll of caregiving underscores how important it can be for families to find ways to share caregiving duties. Though each situation is unique, the National Institute on Aging offers the following advice to families as they seek to share the responsibility of caring for a loved one in need.

• Identify the care required. The NIA recommends families discuss caregiving needs as early as possible and ideally before an emergency situation arises. If possible, the person in need can participate in this conversation and help to calmly discuss which services are wanted and needed. If a loved one is diagnosed with a condition in its early

stages, such as dementia, families can then work together to identify the level of care required in the immediate future and potentially down the road should the condition worsen.

• Choose a primary caregiver. The primary caregiver will be the individual who accepts the bulk of the daily responsibilities of caregiving. Identifying this person early, ideally before a primary caregiver is even needed, can limit confusion should the day come when the individual needs daily care.

• Determine each caregiver’s contribution. The caregiving team can discuss each person’s skills and how they can be used to take care of the individual in need. This can be particularly useful when assigning specific tasks. For example, a caregiver who works in the medical field may be most qualified to speak to medical staff about their loved one’s

condition, while another who works in the financial sector may be tasked with managing a loved one’s bank accounts and ensuring bills are paid on time.

• Recognize everyone has limits. A caregiving team is just that: a team. As noted, caregiving can take both a physical and emotional toll, so it’s important that everyone, and particularly the individual chosen as the primary caregiver, receive routine breaks to ensure everyone can take care of themselves. It’s important that a caregiving team maintain a degree of flexibility to account for the physical and mental challenges caregivers may encounter as they tend to a loved one in need.

Sharing the responsibility of caregiving can ensure caregivers and their loved ones in need are not overwhelmed by the challenges they might confront each day. More information about caregiving can be found at nia.nih.gov.

MEDITATIVE POSES FOR MENTAL HEALTH

In today’s world, pursuing mental well-being has become increasingly important as individuals seek ways to manage stress and cultivate inner peace. Amidst the chaos of our daily lives, yoga has emerged as a powerful tool for promoting mental health, offering a sanctuary of relaxation and mindfulness amidst the chaos of daily life.

Through its combination of physical postures, breathwork and meditation, yoga provides a holistic approach to wellness that addresses both the body and the mind.

Sukhasana (Easy Pose):

Sukhasana is a simple seated pose often used for meditation and breath control practices. To practice Sukhasana, sit comfortably on a yoga mat with the legs crossed and spine erect. Place the hands on the knees or thighs, palms facing up or down. Close the eyes and focus on breath, allowing the body to relax and the mind to become still. Sukhasana promotes relaxation, grounding and mindfulness.

Balasana (Child’s Pose):

Balasana, more commonly known as child’s pose, is a calming and restorative yoga pose that helps release back, shoulder and neck tension. Start

by kneeling on the mat with big toes touching and knees spread apart. Lower the torso between the thighs and extend the arms forward with palms resting on the mat. Rest the forehead on the ground and allow the entire body to relax deeply. Breathe deeply into the lower back and feel the soothing stretch along the spine. Balasana promotes relaxation, relieves stress and encourages introspection.

Padmasana (Lotus Pose):

Padmasana is a classic seated meditation pose that promotes grounding and focus. Start by sitting on the mat with legs extended and spine erect. Bend the right knee and place the right foot on the left thigh, bringing the heel close to the abdomen. Then, bend the left knee and place the left foot on the right thigh in the same manner. Rest the hands on the knees with palms facing up and index fingers touching thumbs in “chin mudra,” or gesture of consciousness. Close the eyes and focus on breathing. Allow the mind to become still and centered. Padmasana enhances concentration, calms the mind, and stimulates the flow of prana, or life force energy.

Shavasana (Corpse Pose):

Viparita Karani (Legs-Up-The-Wall Pose):

Viparita Karani, or legs-up-the-wall pose, is a gentle inversion pose that promotes relaxation and rejuvenation. Begin by sitting sideways next to a wall with the legs extended along the wall. Lie on the back and swing the legs up the wall while lowering the upper body to the ground. Rest the arms by the torso, palms facing up, and close the eyes. Allow the weight of the legs to release tension in the lower back and hips while focusing on deep, rhythmic breathing. Viparita Karani calms the nervous system, improves circulation and reduces fatigue.

Shavasana, or corpse pose, is a deeply relaxing and rejuvenating yoga pose typically practiced at the end of a yoga session or meditation practice. Lie on the back with legs extended and feet hip-width apart. Let the arms rest by the torso, palms facing up, and fingers naturally curled. Close the eyes and allow the entire body to sink into the mat, releasing all tension. Focus on breath and cultivate a sense of deep relaxation, allowing thoughts to come and go without attachment. Shavasana promotes deep relaxation, reduces stress, and integrates the benefits of a yoga practice.

HOW TO PREVENT PICKLEBALL INJURIES

Crowded pickleball courts are a testament to the popularity of a sport that has taken many communities by storm. A 2023 report from the Sports & Fitness Industry Association indicates just under nine million people played pickleball in 2022, which marked a stunning 159% increase in participation over just a three-year period.

Pickleball is thriving, and that’s great news for those who love the game. Unfortunately, pickleball also has proven beneficial to orthopedic practices. A 2023 analysis from UBS estimated pickleball injuries could cost Americans nearly $400 million in 2023. Seniors are especially vulnerable to pickleball injuries, as a 2021 study published in the journal Injury Epidemiology found that 86% of emergency room visits related to pickleball injuries affected individuals 60 and older.

Injuries are a part of any sport, and pickleball is no different. Though there’s no foolproof method to guarantee pickleball players don’t get hurt playing the game they love, the following are some tips that can reduce injury risk.

• Gear up.

Pickleball is a competitive sport, but there’s a tendency among some players, particularly novices, to take a casual approach to the game. Veteran players may know better, but anyone new to the game should be sure to wear the appropriate gear when playing. Athletic shoes with ample traction can reduce the likelihood that players will slip or fall. The right racket also can reduce risk for elbow injuries. Paddles should feature a light to medium weight, comfortable

grip and a large sweet spot. The right paddle will be different for everyone, so novices are urged to speak to veteran players for advice on which paddle might be best for them.

• Embrace physical activity. Pickleball can be a great workout, and players can reduce their injury risk by embracing physical activity even when they are not playing. Leg exercises can help build lower body strength, but strength exercises that focus on the upper body also can reduce injury risk.

• Loosen up before playing. Taking the court right after getting out of the car is a recipe for injury. Arrive five to 10 minutes before a game and use that time to loosen up. A short walk and some subsequent stretches can help players make sure their bodies are not too tight to play. Some brief warmup exercises and stretching can reduce muscle tension and make the body less vulnerable to injury.

• Hydrate before, during and after a game. The experts at Johns Hopkins Medicine note that water cushions the joints, which helps athletes maintain their flexibility. Flexibility can reduce injury risk, particularly in a sport like pickleball. The 2021 study published in Injury Epidemiology noted that 60% of pickleball injuries are sprains, strains or fractures. Remaining flexible can reduce athletes’ risk for sprains and strains. Johns Hopkins recommends adults consume between six and 12 ounces of water for every 20 minutes of sports play and to drink between 16 and 24 ounces afterward.

Pickleball is wildly popular, even though pickleball injuries are common. Players can embrace various strategies to reduce their injury risk.

Stay

tuned for news on the opening of the Schneider Park pickleball courts.

Dental Hygiene

STRATEGIES FOR A STRESS-FREE VISIT

For some people, the mere thought of visiting the dentist evokes feelings of fear and anxiety. Though dental anxiety is common, it can be a barrier to care that leads to deteriorating dental health and increased discomfort in the long run. However, adopting several strategies and techniques can help individuals manage dental anxiety, ensuring a more comfortable and stressfree experience at the dentist’s office.

What is dental anxiety?

Dental anxiety can stem from various sources, including fear of pain, previous negative experiences, embarrassment about oral health, and feeling a loss of control. These anxieties often manifest as physical symptoms such as increased heart rate, sweating and tension in the body, which can make dental visits daunting for both patients and providers.

Coping strategies

Learning effective coping strategies can help individuals alleviate dental anxiety and feel more at ease during dental appointments.

Communition

Establishing an open dialogue with an oral health care provider is essential. Inform the dentist about anxieties before an appointment, and express any specific fears or concerns. Dentists will work with patients to address their concerns and make accommodations to improve the individual’s comfort level.

Relaxation

Calm the nerves and reduce anxiety levels with relaxation techniques such as deep breathing, meditation, or visualization before and during the dental appointment.

Exposure

A gradual approach to dental care can help desensitize individuals to anxiety triggers over time. Start with simple visits, such as a tour of the office or a consultation with the dentist, before progressing to procedures such as routine cleanings and cavity maintenance. Regular check-ups can prevent issues that may need more invasive treatment in the future.

Distractions

Using distractions, such as music, audiobooks or podcasts to divert attention during the dental procedure can alleviate anxiety. Focusing on something other than the dental work to make the experience more bearable.

Sedation

For individuals with severe dental anxiety, sedation dentistry may be an option. Techniques such as nitrous oxide (laughing gas), oral sedatives or intravenous sedation can help induce a state of relaxation and make complex dental procedures more comfortable.

Dentists also play a crucial role in helping patients manage dental anxiety. A dentist who is empathetic, patient and skilled in working with nervous patients can significantly alleviate fears and create a more positive patient experience. Additionally, these health professionals can offer amenities such as calming music, cozy seating, and gentle bedside manner to enhance patient comfort.

Dental anxiety is a common but manageable condition that should not prevent individuals from seeking essential dental care. By staying proactive about oral health, patients can minimize the frequency and duration of dental appointments, thus reducing anxiety associated with dental care.

Employing effective coping strategies can help patients overcome dental anxiety and achieve better oral health. Remember, taking proactive steps to address dental anxiety will not only benefit a patient’s physical health, but also contribute to better mental wellness and quality of life.

Food & Nutrition

GOOD MOOD FOODS

It’s no secret that a lack of food can affect the mood. With every bite consumed, the body and brain receive essential nutrients that both need to balance and manage internal functions, such as blood pressure and glucose levels, metabolism and much more. The chemicals used to coordinate these functions are called hormones.

Eating a balanced diet that promotes healthy hormone production can provide people with many mental health benefits, including relief from anxiety and depression, more restful nights of sleep and better mood regulation. Serotonin, dopamine, endorphins and oxytocin each promote happiness and pleasure while reducing anxiety and depression.

Dopamine

This hormone serves as a “reward system” linked to mental functions such as attention, learning, memory and motivation. Though it plays a part in many physical processes too, dopamine helps us feel alert, focused and optimistic. This is due to its role in rewarding important behaviors that help us survive, such as eating.

Dopamine production benefits from foods high in tyrosine like asparagus as well as cheese and other dairy products. Protein contains amino acids that are building blocks of neurotransmitters. So eat more lean protein sources like poultry, eggs and tofu. Beans and almonds also boost dopamine levels.

Endorphins

Known best as the body’s natural pain reliever, endorphins are created in response to stress or discomfort. For example, the body releases endorphins when exercising to reduce pain. Some refer to the experience as a “runner’s high.” It encourages the body to function while under duress.

Though physical activity is the primary way to raise endorphins, eating spicy foods may trigger their release to counter a burning sensation. Enjoying dark chocolate, nuts, or foods high in vitamin C, such as broccoli, oranges and peppers, can increase endorphin levels, too.

Oxytocin

Often called the “love hormone,” Oxytocin levels increase with physical affection. It is essential in creating strong bonds or building recognition, trust, empathy and relationships. This hormone is important to help women through physical processes like childbirth and breastfeeding.

Oxytocin helps us relax and reduce stress. Avocados, bananas, figs, and foods high in vitamins C and D enhance oxytocin production. Best of all, sharing a meal with someone you love can be

even more beneficial in producing and releasing oxytocin.

Serotonin

A hormone that wears many hats, serotonin is responsible for regulating a variety of functions, including mood, sleep cycles, appetite and digestion, learning and memory. Physically, it supports bone health and wound healing. Consuming foods high in tryptophan, like cheese or pineapple, is one way to enhance serotonin production. However, the body also needs energy from complex carbohydrates such as whole grains and legumes. Almonds, sunflower seeds and pumpkin seeds are simple sources of magnesium. Enjoying a meal al fresco helps the body absorb vitamin D. Both magnesium and vitamin D benefit balancing the body’s hormones.

Cooking up happiness

Variety is the spice of life. Good mood foods are filled with essential nutrients necessary to produce hormones. Choosing meals with omega-3s, antioxidants, vitamins and minerals benefit the brain and body, too.

MUSHROOM & ASPARAGUS STRATA

Servings 8

INGREDIENTS

2 teaspoons butter

1 ¾ c ups sliced mushrooms

5 E nglish muffins, split and toasted

1 c up shredded cheese

1 p ound fresh asparagus, trimmed a nd cut i nto 1-inch pieces

½ c up onion finely chopped

½ c up chopped bell pepper

8 e ggs

2 c ups milk

1 teaspoon salt

¼ teaspoon ground black pepper

INSTRUCTIONS

Melt butter in a skillet over medium heat. Cook and stir mushrooms until the liquid evaporates, and mushrooms begin to brown. Set aside, and grease a 9-inch by 13-inch baking dish. Arrange English muffins in the baking dish, and fill holes with pieces from remaining muffins. Spread 1 cup of cheese in a layer over the base. Add asparagus pieces, then mushrooms, bell pepper and onion on top. Whisk together eggs, milk, salt and pepper, then pour mixture over the veggies and mushrooms. Cover the dish and refrigerate overnight. Preheat the oven to 375 degrees Fahrenheit, and remove casserole from the fridge. Add an additional cup of cheese to the top if desired, then bake in the oven for 40-45 minutes. Let sit for 5 to 10 minutes before serving.

CLASSIC CUCUMBER & TOMATO SALAD

Servings 4

INGREDIENTS

½ cucumber diced

2 tomatoes, diced

½ medium red onion, chopped

Handful of flat-leaf parsley, chopped

2 tablespoons red wine vinegar

3 tablespoons extra virgin olive oil

Salt and pepper to taste

INSTRUCTIONS

Combine all ingredients in a large bowl and toss together to combine. Add olives and feta optionally for a more Mediterranean vibe.

GRILLED STEAK & MUSHROOM SKEWERS

Servings 4

INGREDIENTS

1 cup balsamic vinegar

¼ cup finely chopped flat-leaf parsley, plus more for garnish

2 tablespoons extra virgin olive oil

6 cloves of garlic

1 pound trimmed top sirloin steak, cubed

16 ounces cremini mushrooms

½ teaspoon salt

½ teaspoon pepper

INSTRUCTIONS

Whisk vinegar, parsley, oil and garlic together in a medium bowl until combined. Transfer half the mixture to a medium bowl. Add steak to 1 bowl of marinade and mushrooms to the other, tossing each bowl to coat the ingredients. Let sit for 15 minutes in the marinade. Remove the mushrooms and steak from the marinade and discard the marinades. Alternating ingredients, add them to a skewer. Preheat the grill to high temperature, oil the grate and grill skewers until meat is cooked through about 8 to 10 minutes, and mushrooms are slightly charred. Sprinkle everything with salt and pepper before removing from the grill. Garnish with more parsley and serve.

Calendar & Briefs

May 8

Southwest Colorado Small Business Conference, 8 a.m.-5 p.m. Sky Ute Casino Resort, 14324 Highway 172, Ignacio. Looking forward to the future with a day of inspiration, networking and professional growth.

May 10

Building GREAT Futures, 7:30-8:55 a.m. Boys and Girls Club of La Plata County, 2750 Main Ave., Durango. Boys & Girls Club of La Plata County Friend-raising event and free breakfast to learn about the organization’s impact serving more than 1,500 local youth each year. For more information and/or to reserve your place email kathrene.frautschy@ bgclaplata.org.

Building GREAT Futures, 11:30a.m.-12:55 p.m. Boys and Girls Club of La Plata County, 2750 Main Ave., Durango. Boys & Girls Club of La Plata County Friendraising event and free breakfast to learn about the organization’s impact serving more than 1,500 local youth each year. For more information and/or to reserve your place email kathrene.frautschy@ bgclaplata.org.

Adaptive Sports Association Participant Open House, 4-6 p.m. 463 Turner Drive #105, Durango. Free event to learn more about participating with ASA. Snacks and beverages will be provided.

May 11

12 Hours of Mesa Verde, 7 a.m.-7 p.m. Phil’s World, Cortez. A cycling event that benefits youth in Southwest Colorado. 12hoursofmesaverde.com

22nd Annual Golf Tournament, TBD. Conquistador Golf Course, Cortez. Join Hospice of Montezuma for a fun day of golf to benefit the local nonprofit. Call (970) 565-9208 for Tee Time.

May 14

How to Stay Out of a Nursing Home, 1-3 p.m. Durango Senior Center, 2424 Main Ave., Durango.

Community Skate Night, 6-8 p.m. Beech Street Skatepark, Cortez. Donations of $5 suggested.

May 17

Adaptive Sports Association Participant Open House, 4-6 p.m. 463 Turner Drive #105, Durango. Free event to learn more about participating with ASA. Snacks and beverages will be provided.

May 18

Sand Canyon Wildflower Hike, 9 a.m.noon. Sand Canyon and Rock Creek Trailhead, 12543 Road G, Cortez. Celebrate Public Lands Day by joining San Juan Mountains Association on a free, guided spring wildflower hike. sjma.org

15 Homes in 5K, 9:15 a.m. Vista Lake, 388 Vista Boulevard, Pagosa Springs. Join Habitat for Humanity of Archuleta County to kick off yearthree of the campaign. Register online for the fun run/walk before noon on May 17. runsignup.com/race/co/ pagosasprings/15in5kfunrunwalk

May 20

Durango Death Cafe, 4-5:30 p.m. Durango Joes, 732 East College Drive, Durango.

May 21

Bayfield Death Cafe, 1-2:30 p.m. Pine River Library Community Room, 395 Bayfield Center Drive, Bayfield.

May 24-26

Iron Horse Bicycle Classic, times and locations vary. This three-day cycling festival includes the traditional road race to Silverton, as well as gravel and mountain bike races

and a costumed community bicycle parade. See more information online. ironhorsebicycleclassic.com

May 29

True Western Roundup Colorado Pro Rodeo Series, 5 p.m. La Plata County Fairgrounds, 2500 Main Ave., Durango. Enjoy entertainment alongside a variety of delicious food and drinks. truewesternroundup.com

May 30

Durango Green Drinks, 5-7 p.m. 11th Street Station, 1101 Main Ave., Durango. May guests include San Juan Citizens Alliance, Local First and Bike Durango. GED Graduation Ceremony, 6-7 p.m. Durango Public Library, 1900 East Third Ave., Durango. Free event to celebrate GED graduates.

June 1-2

Animas River Days, 8 a.m.-8 p.m. Santa Rita Park, 111 South Camino del Rio, Durango. A beloved tradition and celebration of river sports, featuring contests, river races and a costumed river parade. Full schedule and registration information available online. animasriverdays.com

June 6-8

Sangha Fest, times vary. Tico Time, 20 Road 2050, Aztec. Enjoy a weekend of camping with a conscious community and filled with art, music, yoga, meditation, dance and wellness.

June 7

Rob Yates Memorial Cowboy Golf Tournament, 7 a.m. Conquistador Golf

Course, 2018 N. Dolores Road, Cortez. Top teams in each flight will meet at the 18th green for a putt-off. Entry fee is $40. utemountainrodeoroundup.org

June 8

Steamworks Half Marathon, 8 a.m.-noon. Point-to-point route ending at Durango Fitness Club, 1600 Florida Road, Durango. Enjoy a party by the pool after the race with food and beverages from Homeslice and Steamworks Brewing Company. Register online. runsignup.com/race/co/ durango/steamworkshalf

June 13

Make Better Medicine Retreat, times vary (four-day retreat). Elderberry’s Education and Retreat Center, 1978

MONDAYS

Calendar & Briefs

Harding Road, Paonia. The art and science of botanical tincturing designed to help herbalists learn the art and science of crafting potent herbal tinctures. Tickets are $450.

June 18

Bayfield Death Cafe, 1-2:30 p.m. Pine River Library Community Room, 395 Bayfield Center Drive, Bayfield.

June 24

Durango Death Cafe, 4-5:30 p.m. Durango Joes, 732 East College Drive, Durango.

June 22

Revolution Enduro, 10 a.m.-5 p.m. Purgatory Bike Park, #1 Skier Place, Durango. REV is a race series

Cardio Strength Interval Class, 9-10 a.m. Virtual class presented by Live Better Personal Training. Cost is $10 for dropin and $70 for a 10-class punch pass. Call (970) 403-3268 or email lynn@mothertech.net for more information.

Yoga, 10-11 a.m. The Hive, 1150 Main Ave., Durango. Free event for hospitality employees or $5 for drop-ins.

Happy Hour Yoga, 5:30 p.m. Ska Brewing, 225 Girard St., Durango. $10 for class taught by Brady Wilson followed by a pint.

Karate, 6 p.m. VFW Post 4031,1550 Main Ave., Durango.

TUESDAYS

Zumba Gold, 9:30-10:15 a.m. La Plata Senior Center, 2700 Main Ave., Durango. Class is $5 or $20 for a five-class punch pass. SMART Recovery Meeting, Cortez Integrated Healthcare, 691 East Empire St. (Entrance 2), Cortez.

WEDNESDAYS

TOPS (Take Off Pounds Sensibly), 8:30-10 a.m. La Plata County Senior Center. First meeting is free. Membership is $49 per year. www.tops.org

Gentle Hatha Yoga, 9-10 a.m. Florida Grange, 656 Highway 172 South, Durango near Elmore’s Corner. Chair-assisted yoga classes for people ages 50 and up. Drop-in cost is $9 per class or $65 for 10-punch pass. Contact Jill Tierney at (970) 317-4690 or jillfay07@gmail.com.

Karate, 6 p.m. VFW Post 4031,1550 Main Ave., Durango.

dedicated to every experience level. revolutionenduro.com/purgatory

June 26

Durango’s Summer Bike to Work Day, Part of the weeklong celebration June 20-26 and Summer Business Commuter Challenge. Support sustainable transporation by walking, rolling, biking, riding public transit or carpooling to work. durango.gov

June 28-30

Mountain Archery Fest, 7 a.m.-8 p.m. Purgatory Resort, #1 Skier Place, Durango. A 3D archery festival featuring competitive and recreational shooting, and other signature activities including a backyard bash, fun hunt, raffles and cornhole tournaments. mountainarcheryfest.com

THURSDAYS

Cardio Strength Interval Class, 9-10 a.m. Virtual class presented by Live Better Personal Training. Cost is $10 for drop-in and $70 for a 10-card punch pass. Call (970) 4033268 or email lynn@mothertech.net for more information. Durango. Join characters for live music and beer garden every Thursday at the headquarters. Square Dancing, 5:30 p.m. VFW Post 4031,1550 Main Ave., Durango.

Fencing, 6 p.m. VFW Post 4031,1550 Main Ave., Durango.

SATURDAYS

Japanese Bokkendo and Jodo, 9-11 a.m. DSBK Dojo, 121 W. 32nd St. Unit D, Durango. Develop greater strength, balance and coordination through a fun-filled training experience. Contact Jenny Mason for more information. https://durangoaikido.com

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