Living Healthy in the High Country 2024

Living HEALTHY

IN THE HIGH COUNTRY

Make your mental health a priority

WITH THESE TIPS AND TRICKS

BY LUKE BARBER

Having a healthy mindset is the cornerstone of a healthy life. One’s mental health can influence the quality of one’s relationships, career, and physical well-being. It is of utmost importance to manage stress and symptoms of depression in order to maintain a healthy mental state.

Suzi Woodard is a licensed psychotherapist with Blue Mountain Center for Integrative Health. Through her practice, Woodard works with individuals, couples, and families, helping them grow, heal, and address various mental health-related concerns.

“There are so many different ways to develop a healthier state of mind, and different people need different things,” Woodard said. “It can be kind of complex. There are a combination of things someone can do to help make them healthier and happier.”

To begin making changes to develop a healthier state of mind, Woodard said people do not need to create a bunch of behavioral changes all at once but can begin over time by gradually adding pieces to their own puzzle in a way that works for them.

For example, everyone deals with stress on a day-to-day basis. Woodard said one of the best ways to help manage and reduce stress is to take an inventory of one’s obligations and decide which ones are necessary and which ones are not.

“Are they continuing to attend a club meeting that they’re not getting anything out of? There’s not really a significant benefit to going and seems like a waste of time? Perhaps they should not stop going to those meetings as long as it’s truly optional. Some people may be doing some things just out of momentum,” Woodard said.

Leading a sedentary lifestyle can also have negative effects on someone’s mental health. Woodard said in order to become more physically active and to reap the mental health benefits, someone does not need to begin competing in marathons

or even a gym membership but can simply start going on walks and getting active for at least 10 to 15 minutes a day.

Woodard said it is also important for people who remain seated for long periods of time, such as those who work or study at a desk, to get up and stretch or take a break.

One of the reasons why exercise is so important in the human psyche is because our earliest ancestors were constantly moving in order to survive while hunting and gathering, according to Woodard.

down. Breathing exercises are as simple as letting out a long exhale, breathing in a little more quickly but gently, and then breathing out slowly once more.

“A lot of our body systems depend on a certain amount of movement during the day,” Woodard said. “Our bodies are made to move. It changes the brain chemistry, it clears out stress toxins, it makes a real difference with mental health. Getting your heart rate up will have an even bigger effect. Movement is a big key.”

Moreover, developing more mental acuity and better recognizing when the body feels tense or stressed can be a good way to negate negative effects on mental health.

In these moments, Woodard said someone can begin incorporating breathing exercises as a way to calm

It can benefit one’s mental health to slow down and take in a deeper appreciation for the things that one finds enjoyable. Focusing on pleasant sights, sounds, smells, tastes, and physical sensations for as little as 30 seconds helps reinforce the finer, more enjoyable moments in life.

“When they breathe in with a normal breath, imagine that you are breathing in that lovely view or that lovely sound or that lovely feel of their cat’s fur, or whatever it is. Imagine breathing it into your body and absorbing it in a way calmly and gently for two or three breaths. It will help calm them down and give their nervous system a reset,” Woodard said.

Woodard also advised folks to take in the advantages of living in the High Country and enjoy the bountiful opportunities to enjoy the surrounding nature and landscapes as the weather begins to warm up.

“Getting outside tends to be calming for most people. If they can get near some trees or on some grass or anyplace that is at least somewhat connected with nature, that tends to be inherently calming to our bodies,” Woodard said.

Woodard added that the upcoming spring and summer months can be great for those who experience seasonal depression, as it gives them a way to get outside more and reap the mental health benefits that nature has to offer.

For more information on Blue Mountain Center for Integrative Health, visit bluemountaincenternc.net.

SUZI WOODARD

Metro Creative Connection

The Highly Popular and Hidden Gems of

HIKING IN THE HIGH COUNTRY

BY LEXIE CARROLL

Hiking in the High Country is a great way to live healthy, both physically and mentally. The area offers many trails that allow hikers to fully immerse into nature while being active. Here is a list of places that offer outdoor activities for hikers of all ages and abilities:

GRANDFATHER MOUNTAIN

This famous mountain offers both challenging and moderate trails for hikers. For those looking for an intense, but rewarding, hike, the 8.5-mile Profile Trail passes by Calloway Peak and the Mile-high Swinging Bridge.

Grandfather Mountain also has hiking trails with gorgeous views without a strenuous hike. With the purchase of a ticket to enter the attraction, visitors can hike a shorter path to the Mile-high Swinging Bridge, wildlife exhibits and other activities.

BEACON HEIGHTS TRAIL

Located on the Blue Ridge Parkway, Beacon Heights is the perfect trail for those looking for a short, moderate hike with a breathtaking view. The trail begins near milepost 305 and veers through lush greenery. The round trip is just below a mile and the summit catches a panoramic view of surrounding

mountains such as Grandfather Mountain, and Mount Mitchell and Table Rock Mountain near the southern horizon. Beacon Heights can be fairly popular in the summer months, but the rocky summit allows for many hikers to enjoy all it has to offer.

HEBRON FALLS

This moderate, 3.1 mile trail is well-known for hiking, running and exploring. The trailhead is located at milepost 296.4 on the Blue Ridge Parkway. Hebron Falls, also known as Boone Fork Falls, leads to a waterfall and rock colony that is perfect for those looking to relax by water on a warm, summer day.

MOSES H. CONE MEMORIAL PARK

Down the road from Beacon Heights on the Blue Ridge Parkway is Moses H. Cone Memorial Park. This site is known for the historic Flat Top Manor and Bass Lake.

Now owned by the National Park Service, the estate is open for the public to enjoy, explore and hike its many trails.

The Bass Lake Loop is less than a mile and offers a great view from below of Flat Top Manor. This is a familyfriendly trail and very popular during the summer for birding, fishing and

running.

The Rich Mountain Carriage Trail is considered one of the more challenging hikes at Moses H. Cone Memorial Park with a round trip of 5.8 miles. This trail leads to large pastures and meadows at the top of Rich Mountain. During the warmer months, the fields are covered with wildflowers and butterflies. The Rich Mountain Carriage Trail is a part of the horseback riding trail, so hikers can see all kinds of wildlife on this trail.

As the winter frost begins to thaw and summer foot traffic gets heavier, popular hiking trails can get crowded. While the local popular trails are popular for a reason, there are many lesser-known trails that are worth exploring.

CRAB ORCHARD FALLS

Located near Valle Crucis, this 1-mile hike is a moderate out-and-back trail. While the main trail gets a good amount of foot traffic, there is plenty of land to explore. Crab Orchard Falls Trail passes by dense forests, rock colonies and leads to cascading waterfalls that are worth the hike.

BLUE RIDGE CONSERVANCY HIKING TRAIL

This fairly new trail offers a great outdoor experience for hikers searching for easier routes. The trail is a 2.2 mile loop and it is perfect for a quiet, easyto-navigate hike. The trail is located at the Blue Ridge Conservancy’s Conservation campus they built in 2021. The conservancy has future plans for an environmental education center, picnic area, pollinator meadow trail and a spur trail to the Middle Fork Greenway.

LOWER CHINA CREEK

Part of the Pisgah National Forest, this challenging trail is just a short drive from Blowing Rock and is a great hike for those not afraid to get wet. This trail has everything from amazing views to river crossings and waterfalls to a low-traffic hike that is perfect for quiet reflection.

Photo by Lexie Carroll

The trail leads to many cascades and pools surrounded by rocks and abundant flora and fauna.

File Photo

The historic Flat Top Manor offers a unique experience to learn more about the history of the Cone family and shop handmade crafts made by local artists.

Photo by Rob Moore, file photo

The Profile Trail has wonderful views of Grandfather Mountain, and some rock formations that are great for rock climbing.

Your trusted healthcarepartner

Primary Careinthe High Country

Whether you’re dealing with aroutine sickness, living with achronic condition, or want to staycurrentwithregular preventive checkups, your family’shealthisingood hands with our team of experienced primary careproviders in the High Country

All fiveofour Primary Careoffices have Telehealth appointmentoptions available and are accepting newpatients

AppInternal Medicine

(828)386-2746

194 Doctors Drive Boone, NC 28607

Mon-Fri 8a.m.- 5p.m.

Accepting newpatients

Same-day availability

AppFamily Medicine

(828)386-2222

148 Hwy 105 Ext, Ste102 Boone, NC 28607

Mon-Fri 8a.m.- 7p.m

Sat8a.m.- noon

Accepting newpatients

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Baker Primary CareCenter (828)737-7711

436 Hospital Drive, Ste230 Linville, NC 28646

Mon-Fri 8a.m.-6p.m

Sat8a.m.-noon

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Chestnut Ridge Medical (828)386-3350

623 Chestnut Ridge Pkwy Blowing Rock,NC28605

Mon-Fri 8a.m.- 5p.m

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(828)898-5177

150 Park Avenue Banner Elk, NC 28604

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Formoreinformation about our Primary CareProviders use this QR code or visit apprhs.org/pcp

Unloc kYour Brain ’s Potent ial :

Int roducingN eurofeedbac kt his March !

At Blue RidgeAcupuncture &Integrative Health, we areexcited andproud to introduceanew service to ourcommunity,Neurofeedback!These sessions aredesignedtoenhance your mental wellbeingand cognitive performance. Neurofeedback is acutting-edgetechnolog ythatutilizes real-time mappingand monitoring of brainwaveactivity, to trainyourbrain foroptimal functioning. Whether you’re seekingrelief from stress,anxiety, ADHD, or lookingtosharpen your focusand improve cognitive abilities, ourNeurofeedback sessions offer asafe, non-invasive solution.

Thistherapy is helpful to students striving for academic success, professionalsaimingtooptimize

productivity, or anyone lookingfor anatural approachtomental wellness.Dr. FrankH.Duff y, aprofessorand pediatricneurologistatHar vard Medical School stated,“Neurofeedback shouldplay amajor therapeuticroleinmanydifficultareas.In my opinion, if anymedicationhad demonstrated such awide spectrum of efficac y, it wouldbe universallyacceptedand widely used.”

We launch this newprogram in Marchand have begun taking namesofpeoplewho areinterested. If youwould like to getyournameonthe list,please call us at 828-237-6566 andwewillbehappy to help. Formore informationabout theprogram, please seehttps://www.braincoretherapy.com

GIFT OF LIFE IN HIGH DEMAND

Shortage of blood donations accentuates dire need

BY JAMIE SHELL

The American Red Cross in recent months have declared a national blood shortage due to a record low number of donors. In fact, the number of donations being received by the Red Cross is the lowest the organization has received in the past 20 years, emphasizing the need for more individuals who are eligible to give “the gift of life.” As a result of a lack of supply, ARC has encountered a number of issues that have arisen due to the lack of donations, including people not being able to receive the life-saving care they need without delay.

AN ONGOING DILEMMA

This issue of inadequate blood supply is not a new progression. Over the past 20 years, the number of people donating blood has dropped by 40 percent, according to Dr. Eric Gehrie, executive medical director of the American Red Cross. Most recently, COVID-19 caused a significant drop in blood donors due to people moving to remote work, making it a challenge for the Red Cross to meet people where they are with blood drives, according to the ARC Regional Communications Director Michael Decinti.

One factor that affects the ability of the American Red Cross to set up blood drives in the High Country is out of anyone’s control: inclement weather. In fact, this past January alone, numerous winter weather advisories and treacherous

conditions across the High Country and the United States contributed to numerous scheduled blood drives being canceled led to a loss of approximately 15,000 blood and platelet donations, according to ARC, a staggering total considering that the Red Cross canceled nearly as many blood drives due to severe weather for one month than it had for the entire calendar year of 2023.

Since the beginning of the year, blood drives have been canceled in nearly every state where the Red Cross collects blood, and blood products are currently going out to hospitals faster than blood donations are coming in.

The weather issues came at a time when the Red Cross was already seeing an emergency blood shortage across the country, a situation that still exists. Normal winter challenges such as seasonal illnesses - namely the flu and COVID-19 - and the possibility of additional bad weather or a natural disaster could add to an already critical situation.

ARC reports that the blood supply available has dropped 25% since August of 2023. Due to this shortage, it will take an exponential amount of time for the supply level to increase. The organization would need to see an increase in donations by 8,000 per week in order to raise blood supply up to what the levels were before last summer.

The Red Cross implores possible donors to consider donating, specifically

if they have an O-positive blood type, due to its universal ability to match patients in need of transfusion. Though the Red Cross is in dire need of all blood types, O-positive blood is specifically in demand because it is a universal blood type that can be transfused to Rhpositive patients. The lack of donations has caused the distribution of O-positive blood to decrease. Emergency rooms use O-positive blood to treat urgent needs in patients when they can’t quickly determine the patient’s blood type, according to Regional Donor Service Executive Angela Powley, in collaboration with Decinti.

“The need for blood is constant and we must keep improving our inventory levels and maintain them,” said Powley.

ARC also appeals to the public for donations of platelets, as supplies of this tiny, disc-shaped piece of cell that is found in the blood are low as well. The Red Cross states that the process of donating platelets takes about an hour and 15 minutes, with the giving of a pint of blood only taking eight to 10 minutes. Platelets are more complicated to retrieve and take a different type of protocol to get from a patient. The machine used to retrieve platelets is known as a platelet apheresis machine, and works by separating collected blood and platelets, then pumping the blood back into the donor once the separation has occurred. The process of platelet removal tends to take a longer time period due to the added steps.

Due to the lack of donors and the challenges that have been presented with setting up blood drives, blood-collecting organizations have started offering incentives to encourage donors, from gift cards to donors’ names entered into drawings for tickets or other prizes.

WHO IS ELIGIBLE TO GIVE?

Individuals who are 17 years of age (16 with parental permission in some states), meet height and weight requirements (at least 110 pounds based on height) and are in generally good health may be eligible to donate blood. Please bring your Red Cross blood donor card or other form of

positive identification.

Donors can also save up to 15 minutes at the blood drive by completing a RapidPass®. With RapidPass®, donors complete the pre-donation reading and health history questionnaire online, on the day of donation, from a mobile device or computer. To complete a RapidPass®, follow the instructions at RedCrossBlood. org/RapidPass or use the Red Cross Blood Donor App.

To find Red Cross blood drives in specific areas, visit redcrossblood.org. The mobile app and the website can be used for making appointments once a valid postal code is entered.

BENEFITS OF GIVING

Like any other charitable donation, there are feelings of community and goodwill associated with giving blood. But there’s more to it – much more – as your blood bolsters the sick and injured through health care emergencies and surgery. At the same time, there may be a health benefit for you, too. Donors are given a quick health check before giving blood, and there may be important health care indicators found in the results. They check pulse and blood pressure, body temperature and hemoglobins. If your numbers are off, that could be an early sign that there are issues of your own to discuss with a doctor. Either way, you’ll potentially be saving a life.

File photo

American Red Cross employee Nicole Kelly is all smiles during a blood drive at the Oak Room at Charles A. Cannon Memorial Hospital in Linville’s Oak Room. The American Red Cross continues to experience blood shortages locally and nationwide, and welcomes donations from qualified individuals. For more information, visit redcross.org.

Photo submitted

Blood donations are currently at a 20-year low, according to the American Red Cross.

HELP IMPROVE HEALTH

BY MOSS BRENNAN

The range of exercise options can be mind-boggling. Your best option is to take into account your height, body weight, fitness and skill levels.

You may also worry about form, and that’s something online tutorials or a personal trainer can help with. In the end, however, there are a number of basic exercises that will help you get the most out of your trip to the gym.

PUSH-UPS

Push-ups are far more versatile than many people would guess. Depending on your approach, you can develop your biceps, deltoids, pectorals and triceps, of course, but also your glutes and abs.

Once again, it’s important to keep your back straight to get the best results and remain injury-free. Lower yourself until your arms are at a 90-degree angle, with your rear on an even plane with your back. Those looking for a less intense workout can put their knees on the gym floor. On the other hand, if you want to up the intensity levels, lift one arm or leg — or put your feet on an exercise ball or bench.

SQUATS

For this one, use your own body weight or add free weights to any shoulder bar. You’ll be toning and strengthening muscles, working on your core, and burning lots of calories along the way.

The primary focus is on your thighs and glutes, but this exercise also develops your abs, calves and hamstrings. Just remember not to extend your knees beyond your toes, and not to arch your back.

PLANKS

Begin in the standard push-up position, with either your elbows or hands and either your feet or knees on the floor. Keep your spine straight, and line up your hands and feet with your hips. As with push-ups, you can level up the intensity by lifting an appendage.

DEADLIFTS

Properly handled dead weights can work several areas of your body, including your back, legs, arms and rear. You’ll need something heavy to hold, either on a bar or free weights, in order to do this one. Proper form is also important to avoid injury: Put your feet just a bit wider than your shoulders, and keep your knees slightly bent, as you lower the weights. As always, keep your back straight. Are all those exercises still daunting? Maybe see about getting a personal trainer to help you get started.

That can turn working out in a public setting into a very anxious experience. Personal trainers can help. They’ll help you become familiar with the gym’s equipment, while

offering hands-on advice on which exercises to do in order to achieve your personal goals. As you gain confidence, they will also be there to challenge you to heights you might never have imagined.

SETTING GOALS

Take your time, do your research and meet more than one trainer. This will be a personal relationship, so there needs to be a good personality fit. Ask others and dig into online reviews.

You should also arrive with a clear idea of your fitness and health goals. That’s going to be one of the first questions they ask. Are you looking to build muscle mass or lose weight? Recovering from surgery, or hoping to complete some endurance goal like a 5K or mountain climb? Be honest about your limitations, either from inexperience or from taking a hiatus from the gym.

Once you have all of these challenges and objectives in mind, share them with your trainer so they can craft a personalized plan to help you get there over a safe and steady timeline.

FINDING A GYM

Next, it’s time to find the right spot to work out. Dig into each individual gym’s offerings, including the equipment, personnel, location and schedule of classes. (Some gyms actually offer training services as part of an expanded membership package.) Ask your trainer for their advice on local facilities, including success stories they’ve helped create. Talk to gym members about their experiences, and visit at different times over a period of days to check on issues like overcrowding.

GETTING UNDERWAY

Ask about long- and short-term contract options for both the personal trainer and the gym. Take advantage of complimentary workouts if you’re still unsure about either situation. This will help you further evaluate the trainer’s personality and style, as well as the gym’s individual fit. Don’t be afraid to ask questions — lots of them. Trainers and those who work at gyms are there to help you reach your personal goals, and that starts with building confidence in their ability to optimize your fitness journey.

Even with a personal trainer, or just going to the gym to stay active, you want to make sure you are staying safe.

SEE YOUR DOCTOR

It’s smart to check in with your primary care physician before starting any new exercise regimen, but particularly so if you suffer from certain health issues — including heart disease, joint or bone diseases, respiratory ailments like asthma, high blood pressure, neurological illnesses

and diabetes. Pushing yourself too hard while dealing with these very difficult issues without consulting with your doctor could make them worse, or lead to illness or injury. Stop any regimen if you experience chest pain, dizziness or shortness of breath, and consult a physician. These are common red flags for more serious problems.

TAKE IT EASY

Many injuries happen because people are pushing themselves too hard, or simply going too fast in the gym. Issues like stiff or sore muscles and joints, stress fractures, and inflamed ligaments and tendons can usually be prevented simply by taking it a little easier during your routine. Mixing up your exercises also helps lessen these risks, since overuse while focusing for too long on certain areas can lead to nagging injuries. Take extra precautions when jogging, swimming or playing tennis since these activities are so closely associated with certain leg, arm or hand injuries.

HEALTH RISKS ASSOCIATED WITH SMOKING

BY NATHAN HAM

Smoking has been associated with a myriad of health problems, some that are more obvious, but others that smokers might not even realize.

According to the Centers for Disease Control (CDC), cigarette smoking causes more than 480,000 deaths each year in the United States. The largest concern with smoking is the numerous links to cancer. Lung cancer, throat cancer and mouth cancer are the three most diagnosed cancers associated with smoking. However, other studies have shown that the chemicals in cigarettes can be linked to bladder cancer and pancreatic cancer.

Smoking can also cause multiple health concerns with the respiratory and cardiovascular systems. Chronic obstructive pulmonary disease (COPD) and emphysema are often associated with smoking, and can cause difficulty breathing and lead to permanently damaged lungs. Heart disease and stroke risks greatly increase from smoking.

Other health problems that smoking can cause include a higher risk of developing infections and a harder time dealing with these infections. Smokers are more

susceptible to developing pneumonia in the lungs, and struggle more battling other viruses such as the flu, COVID-19 and RSV.

Outside of the lungs and heart, smoking can cause other problems with bodily systems that people do not realize. Smoking has been proven to cause reproductive health problems for both men and women. Increased smoking has been linked to lower sperm counts and an increased risk in erectile dysfunction. Smoking has been linked to fertility problems and multiple birth defects and miscarriages for pregnant women.

The latest smoking trend, particularly for teens and

those in their 20s and 30s is vaping. Vaping allows for users to “smoke” through an electronic cigarette or similar device. While many users feel that this is a safer form of smoking, vaping has its own wide range of health side effects. Vaping can still cause nicotine addiction even if there is not as much nicotine in the products as is found in traditional cigarettes. Vaping can also cause lung problems and heart problems, including high blood pressure, an increased risk of heart disease and stroke, and “popcorn lung” which is the scarring and inflammation of small airways in the lungs.

The dangers of smoking are well-documented, and quitting smoking is one of the most important steps individuals can take to improve their health and reduce their risk of developing serious diseases. Nicotine Replacement Therapy, such as patches, gum, lozenges and even nasal sprays, have proven effective to help individuals stop smoking and deal with withdrawal symptoms. Behavioral therapy, support groups, lifestyle changes and developing exercise routines have also shown promise as ways to help people quit smoking.

Ashe Women &Childr en’s Healtht eamcommit tedt oproviding thebes tpos sible care

JEFFER SON, N.C. —A she Women & Children’s Healthiscommitted to transforming women’s healthcareinA she Count y.

Ashe Women &Children’s Healthoffers obstetr ic, gynecological and pr imar ycareser vices forwomen as well as pediatr ic pr imar ycarefor children rangingfromnewborn to adolescents. Locatedonthe campus of Ashe Memor ial Hospital,the clinic, whichfeaturesbothsick and well waiting roomsaswellas10patient care rooms ,including women’s exam, pediatricexam, procedural,Ultrasound and Non- Stress Test (NST) consultation roomsfor patients ,isopen from 8 a.m. to 5p.m., Monday throug hFriday.

“Weare excited to offer hig h-qualit yprimar y care andobstetricser vices forwomen and to continue to improve thehealthofchildren in our communit y,”A she Memor ial Hospital CEO Br ian Yatessaid. “Led by ateam of exper ienced prov iders, Ashe Women &Children’s Healthis commit tedtotransforming women’s healthcare in Ashe Count yand helpingmeetthe needs of women throug hevery step of their healthand wellness jour ney. ”

Ashe Women &Children’s Healthisled by ateamofexper ienced prov idersfocused on meeting theneeds of theA she Count ycommunit y by delivering thebestpossible care.Dr. Leah Anderson joined theteamonFebruar y1 and

br ingsmorethan fiveyearsfive yearsoffamily medicine and surgical obstetrics exper ience in both communit yhospital and clinical settings.

“I want to br ingbet teraccess to care along with newideas forbet terhealthcarefor Ashe Count y, ” Dr.Anderson said. “I strive to prov ide hig h-qualit y healthcaretoall patients ,all ages.Iespecially will be focusing on obstetr ical care forpregnant patients ,asthis is aver yspecific area of need in Ashe Count y. Women should be able to have easy access to pregnancycareand delivery,r ig ht hereatA she Memor ial Hospital. My goal is to makethathappen.”

Dr.Anderson’s exper tise in familymedicine with surgical obstetr icsenhances access to care forwomen and children in our communit y and underscores Ashe Memor ial Hospital’s commitment to suppor ting thehealthand wellbeingofour communit y’sexpectant mothers.

In her newrole,Dr. Anderson will focuson prov iding hig h-qualit y, easilyaccessible obstetr ical care formothersand their babies.Inaddition, she also will prov ide additional aspectsofcarerelated to familymedicine,includingpreventativehealth, pediatr icsand geriatrics ,among others.

Ashe Women &Children’s Healthoffersa variet yof women’s health, obstetricand family medicine ser vices ,rangingfromfamilyplanning, prenatal, postpart um and pr imar ycareto

breastand gynecologic exams, colposcopyand endometr ial biopsiesand ablations ,among other ser vices.

Dr.MichaelKepley, an obstetr ician and gynecologistw ithmorethan 35 yearsof exper ience in obstetr icsand gynecological surger y and ser vices, JessicaRupard, acer tified nurse midwife,and Alicia Crane,a cer tified familynurse practitioner,completethe women’s healthcare prov ider team.

In addition to women’s healthcare, theclinic also offersf ull- spectr um pediatr ic pr imar ycare ser vicesfor children. Our pediatr ician, Dr.James Mor timer,has morethan 20 yearsofexper ience in thespecialt y.

“I enjoyinteracting with thek ids ,” Dr.Mor timer said. “You neverk nowwhattoexpect. Thereare different challengesand flavors ,ifyou will,when it comes to work ing with young people.T hey energi ze me and makemefeelyounger.”

Along with pediatricprimar ycare, Dr.Mor timer also speciali zes in prenatalv isits ,preter m bir ths, ADHD management,asthma and allerg y management and obesit ymanagement,among other areas.

Ashe Women&Children’s Healthcontinuesto acceptnew patients.For moreinfor mation or to schedule an appointment,please call 336-846-0805 or visit ashememor ial.org.

Dr.LeahAnderson Dr.MichaelKepley Dr.JamesMor timer

JessicaRupard, CNM

Alicia Crane, NFP -C ,WHNP -C

ty pe ep rp ety ng ng eq pm p youachieve your fitness goals.

•Cardiolog y

•Cardiopulmonary

•Chemotherapy

•DiabetesManagement

•Endoscopy

•Express Care Clinic (MountainFamilyCare)

•G eriatrics

•Gynecolog y

•Hematolog yand Oncolog y

•HospitalistProgram

•ImagingSer vices

•InternalMedicine

•MountainHearts Wellness Center

•Obstetrics

•Ophthalmology

•Orthopaedics

•Otolaryngolog y

•Pediatrics

•Podiatr y

•Primary Care

•RehabilitationSer vices

•Respiratory Services

•Urology

•VascularSurgery

•Women’s Health

SEASONAL ALLERGIES

BY ERIN ISLEY

Spring’s first bloom often brings fresh blossoms, cool rain showers and vibrant green leaves back to the High Country of North Carolina. However, for many local residents, spring also brings itchy eyes, runny noses and a constant need for more tissues.

Seasonal allergies can be a big issue for some people, causing them to miss out on outdoor springtime fun. For others seasonal allergies can hinder their enjoyment of playing sports, gardening, hiking and enjoying many of the common outdoor attractions the mountains of North Carolina have to offer.

Seasonal allergies are caused by the immune system overreacting to a breathable substance in the environment, often pollen from trees and plants.

Tree pollination, which usually begins in the late winter months and early spring, marks the start of the springtime allergies, followed closely by grass and plant

pollination throughout the spring and summer with ragweed pollination being highest in late summer and fall.

Pollination can also be higher around gardens, flower beds or meadows where more plants and grass congregate. For flower and plant lovers with seasonal allergies, this can spell disaster. The pink petals and yellow buds of their favorite plants become production facilities for seasonal allergens.

Windy days in the spring and summer can also often indicate a higher level of pollen in the air as the pollen is no longer grounded. Cooler days with no wind could mean a relief from the pesky allergy symptoms so many people face while trying to enjoy the outdoors.

During the spring and summer, rain showers are often a welcome break from the sun and heat. Rain can also serve to wash pollen away from porches, decks, the ground and air.

However, pollen increases when plants are able to grow at a fast rate, so after a rain shower, pollen levels can actually increase. This conundrum can make it seem like you can’t win or like nature is out to get you. However, there are things you can do to help fight allergy symptoms and enjoy time outside.

Most local weather stations and weather apps can tell the level of pollen for a specific area. Those that suffer from seasonal allergies can try to limit their time outdoors when the levels are high.

Keeping windows and doors shut at home, work and in the car can help decrease pollen finding its way inside those indoor spaces. Those who suffer from seasonal allergies can also purchase air purifiers and change air filters throughout the home more often than during the winter months.

Upon coming indoors from an extended period outside, showering and changing clothes can rid yourself of pollen that has attached itself to clothing, skin and hair. Rinsing one’s sinuses can also help to rid pollen from the body and decrease nasal inflammation as a result of seasonal allergens.

Those who have more extreme reactions to seasonal allergies might look into wearing masks and protective clothing while working outside, getting allergy medication or a prescription for even stronger doses and being consistent with your practices.

When looking for medication, talk to a doctor and look into which symptoms of seasonal allergies you present. Some medications only help itchy eyes, while others only treat congestion and sneezing.

Some allergists might also recommend allergy immunotherapy. This preventative treatment for allergic reactions involved slowly increasing doses to an allergen in a safe environment to naturally build up

one’s immunity to the allergen. Once the body learns to be less sensitive to the pollen or allergen, the patient will begin to have less allergy symptoms.

Each allergy immunotherapy treatment is tailored to the allergens of the individual. Tests are conducted prior to the treatment to find from which specific allergens a patient suffers, and the treatments are formulated accordingly.

There are three types of immunotherapy treatments: allergy shots, sublingual immunotherapy and medications.

Allergy shots are the most used and most effective form of allergy immunotherapy, according to the American College of Allergy, Asthma and Immunology.

BY GRAYSTONE EYE

Routine eye and vision examinations are an important part of preventative health care, as many eye and vision problems have no obvious signs or symptoms. As a result, individuals are often unaware that problems exist. Many systemic diseases can manifest in the eye, and frequently the eye may be the first place in the body that shows these signs; therefore, early diagnosis and treatment of these conditions are essential for maintaining good vision and eye health. Detection of cataracts is also essential in their early stages, to follow progression and determine when surgery will be needed.

Many people have heard of cataracts, and may have even been diagnosed with them, or had surgery to remove them – but most aren’t sure what they really are. A cataract is a clouding of the eye’s natural lens, which helps with focusing, and is found right behind your iris (the colored part of your eye). Cataracts are a normal part of aging, but left untreated, they can cause gradual loss of vision, or even blindness. The surgeons at Graystone Eye can help restore vision with laserassisted cataract surgery, which is one of the safest and

most commonly performed surgeries worldwide.

Our LENSAR laser’s imaging system provides your surgeon with a detailed, reconstructed 3-D view of your eye. This advanced imaging, combined with the LENSAR laser, reduces the potential for human error and provides more precise measurements and incisions. Undergoing laser-assisted cataract surgery can result in a better visual outcome, as the procedure is tailored specifically for you.

Cataract surgery with a basic lens implant is typically covered by insurance when declared medically necessary by your ophthalmologist. Choosing to have cataract surgery is the first step in improving your vision; but equally important is selecting the best intraocular lens (IOL) that fits your lifestyle and vision needs. In addition to standard lens implants historically used for cataracts, Graystone Eye also offers Advanced Technology Lenses. Our staff is dedicated to assisting patients in understanding their lens options, while also taking everyday activities into consideration.

Both traditional cataract surgery and laser-assisted cataract surgery use ultrasonic energy to divide the natural lens into segments for removal. Laser-assisted cataract surgery allows this division to be made quicker,

with less ultrasonic energy and causing less strain on the eye’s delicate tissues.

So, what is expected? Your doctor, optometrist, or you will schedule a consultation with the Graystone Eye specialist who will perform your surgery. A comprehensive eye and vision examination will include: a patient medical history, visual acuity, preliminary tests, keratometry, refraction, eye focusing, eye teaming and eye movement, and an overall eye health evaluation. If surgery is needed, our schedulers will make arrangements for your procedure at the Graystone Eye Surgery Center or hospital and will provide you with detailed instructions along the way. The surgeons of Graystone Eye always consult with your medical doctor if there are questions regarding your general health prior to surgery. (An important bit of information: Laser-Assisted Cataract Surgery is only available at the Graystone Eye Surgery Center; sadly, the hospital does not offer that technology at this time.)

What happens on the day of surgery? You will report to the surgery center or the hospital at your scheduled time and will receive all the necessary medications

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Good nutrition begins with preparing

‘MEALS WITH FRESH INGREDIENTS’

BY JERRY SNOW

Eating healthy can improve your quality of life while helping fight off diseases. In addition to fewer trips to the doctor’s office, it can also result in a more fit body.

Margie Mansure, an Extension Agent, Family and Consumer Sciences - Nutrition and Foods for the Watauga County Center, recommends preparing your food as much as possible.

EATING FRESH FOOD

“The main reasons to prepare meals with fresh ingredients is to have control over what is in the food,” Mansure said. “Packaged food may contain higher levels of salt, sugar and saturated fats that really add up at end of the day. The recommended amounts of the nutrients are listed on the nutrition facts label, and you can use the percentage of recommended daily intake to determine how a certain food may fit into your daily budget. “… A lifelong diet with high intakes of fresh fruits and vegetables along with whole grains has been shown to help prevent diseases like cancer and heart disease. However, some processed foods, such as frozen and canned fruits and vegetables, still add to this benefit. Sometimes, we just need to choose what fits into our schedules.”

HEALTHY RECIPES

Nutrition.gov, which is affiliated with the U.S. Department of Agriculture, offers recipes monthly, like pita pizzas and bean soups that can be prepared in less than 30 minutes.

Another option for the nutritionconscious is www.myplate.gov/ myplate-kitchen — it offers recipes and cookbooks with videos.

Introducing children to healthy eating can not only benefit their bodies and brain function, it can also lead to better eating decisions across the span of their lifetimes, according to mayoclinic.org. The Mayo Clinic recommends fish,

lean meat, poultry, beans, soy, nuts, and seeds as good sources of protein.

Mansure said there is a lot of advice out there about how to eat.

To simplify it, Mansure recommends: “The easiest thing to remember is to eat as close to nature as possible. Having a vegetable garden or buying directly from our local growers who have harvested the day before is absolutely the healthiest for us.”

PLATE BALANCE

Balance is also essential, with 75% of your plate being fruits, veggies, and whole grains and around 25 percent protein.

“Most people who live in the high country have low levels of vitamin D. Ask your health care provider to check your level. You may need a daily supplement. Consider drinking a couple of glasses of milk or a fortified plant drink for D and calcium.”

MyPlate offers a food group gallery

(www.myplate.gov/eat-healthy/ food-group-gallery) that suggests a combination of lean protein, grains, vegetables, fruit and dairy.

MyPlate recommends berries, 100% fruit juice and melons, dark green vegetables, beans, peas and lentils, whole grains and refined grains, eggs, seafood and poultry, milk, yogurt and cheese.

GOOD CHOICES

Making good choices on what to eat can be beneficial during the aging process, according to the National Institute on Aging. Understanding food groups and how they interact is

recommended. Dietary Guidelines for Americans suggest limiting sodium intake and alcohol consumption.

Extension Agent Margie Mansure is a registered dietitian/nutritionist and culinarian who serves Watauga and Caldwell counties

Now Accepting New Patients

Appalachian Primary Care specialist focuses on your long-term health and well-being with avariety of services and treatments, including:

•Preventive Care

•Annual exams providing counseling on disease prevention and wellness.

•Diagnosis of New Conditions

•Thorough evaluation to find symptom causes and confirm diagnosis.

•ComplexDisease Management

•Ongoing, personalized care to treat chronic diseases.

•Care of Acute Injuries and Illnesses

•Medications and therapies to treat acute conditions and injuries such as flu, infections, back pain, burns, and deep cuts.

•In-Office Procedures

•Minor procedures such as joint injections and skin biopsies, in office.

•Coordinated Care for Referrals

•Can provide referrals for the right specialist to ensure proper treatment.

BECOMING MORE ACTIVE

BY MOSS BRENNAN

According to the U.S. Department of Health and Human Services, only 1 in 4 adults and 1 in 5 adolescents in the United States meet physical activity guidelines for aerobic and muscle-strengthening activities.

Physical activity can help prevent disease, disability, injury, and premature death, according to the USDHHS. With that in mind, staying in shape, working out and keeping active may be daunting for those who are not used to getting out.

There are many ways to stay active in the High Country, as there are many greenways, hiking trails, and gyms to choose from to help you stay active.

Talk to your doctor about becoming more active, mainly if you are dealing with chronic health issues like diabetes, heart disease or obesity. Medical professionals can guide you toward exercises and everyday activities suited to personal goals but also consider any individual challenges you may face. Here’s how to get going.

BEGIN SLOWLY

Once you’ve discussed things with your doctor and set an appropriate plan, take it easy during your initial exercises. This is critically important if you haven’t been active recently, as the risk of injury is greater. Start with

small, achievable goals. That means two or three hours of moderate activity per week. Pay close attention to how your muscles and respiratory system react as you move

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Running is a good way to stay active and there are many local 5K’s you can train for, like this annual Girls on the Run 5K in Watauga County.

through this new regimen. Be prepared to move things around if it’s initially difficult to fit regular exercise into your weekly schedule. Slowly add more miles, time or reps while allowing yourself plenty of time to adjust and recover.

EVERYDAY EXERCISES

In reality, any activity that raises your heart rate is a net positive. This can be of particular comfort since you don’t have to join a gym or health club, lift weights or run on a treadmill in order to get in the recommended amount of exercise. Everyday activities like walking at a rapid pace, dancing, playing outside with your grandchildren, doing chores around the house, and weekly lawn work are actually a form of exercise. You can take up yoga or begin balancing exercises from the comfort of your home.

TAKING TIME

Thirty minutes of moderate exercise is recommended per day, according to the Centers for Disease Control and Prevention. This includes walking briskly. More vigorous activities like hiking, running, or jogging should take up about 75 minutes each week. Health.gov recommendations include doing muscle-strengthening exercises at least twice a week. If you don’t have access to resistance bands or weights, use water bottles or other household items. If you begin to feel chest pains, shortness of breath or any other nagging pain, immediately take a break and consult your doctor.

Photo courtesy U.S. Fish and Wildlife Service - Hillebrand Steve Hiking is a great way to be active with the whole family.

LIVING LONGER in the new age

STAFF REPORT

The number of Americans aged 65 or older is at an all-time high. Roughly one in eight citizens is part of this demographic, the Administration on Aging reports.

According to the National Center for Health Statistics, life expectancy in the U.S. is 76.4 years old for both sexes.

Women have a higher life expectancy at 79.3 years old, while men are at 73.5 years old.

As Baby Boomers continue to move into retirement, these numbers are predicted to rise from about 13% of the total population to nearly 20%.

At the same time, life expectancy rates have been at or near all-time highs. Credit goes to healthier lifestyle choices and amazing advances in medicine and health care.

CRITICAL FACTORS

The Centers for Disease Control and Prevention reports that medical breakthroughs played the largest role in rising life expectancy before the COVID-19 pandemic. In past years, seniors were more susceptible to chronic disease, infection and other previously fatal maladies. Vaccinations against dangerous viruses have led to declines in death rates worldwide.

Researchers have also learned more about the role of heart disease, lack

of physical exercise, and poor diet in shortening life expectancy. Healthier living and other prescriptive aids have also helped transform the socalled “golden years” into a longer, more productive period. Finally, a focus on safety has played a role, with critical improvements to our food, water, workplace and highways.

DON’T BE AVERAGE

Meeting and then working to beat the average life expectancy takes focus and discipline. Seniors who consume a diet that’s low in processed foods, excess salt and fatty meats are part of

this growing contingency of healthy, active people in their 80s and beyond. Researchers have learned that remaining highly social plays a part, as well. That may mean spending time with family and friends, joining a hobby group or participating in community events. These personal choices also contribute to your emotional well-being and overall health.

WHAT TO WATCH FOR

Americans have generally been living

Regular visits to Doctor a

KEY TO MAINTAINING WELLNESS

BY CHRISTIAN GARDNER

Having regularly scheduled visits and wellness checks with a Doctor is a huge part of preventing chronic issues and illnesses. One component of preventative care, or preventative maintenance, is healthy behaviors, such as eating well and staying active.

However, getting regular screenings, checkups, and vaccinations is a vital aspect of prevention. Your physician will conduct regular screenings to track high blood pressure, diabetes, weight gain, vision problems, and cancers, among others. The following are some of the most common screenings people should receive, depending on age, gender, family history, and risk.

DIABETES

Ideally, adults should get checked for diabetes every three years, according to the Mayo Clinic. Those with pre-diabetes should get tested more often. Appalachian Regional Healthcare System recommends those with the following risk factors should be tested:

• Obesity

• 45 years or older

• Family history of diabetes

• History of gestational diabetes

• Being physically active less than three times a week

• Non-alcoholic fatty liver

ARHS offers Prevent T2, which is a lifestyle intervention program created by the Centers for Disease Control and Prevention. Prevent T2 is a 12-month program that starts once enough people are signed up for the Cohort.

In order to join the program, participants must:

• Be at least 18 years old

• Be overweight (BMI 25 or greater)

• Have no previous diagnosis of Type 1 or Type 2

• Have established risk factors for developing type 2 diabetes or have been diagnosed with pre-diabetes within the past year or previously with gestational diabetes.

To learn more about joining Prevent T2, visit apps. org/diabetes/.

PAP/HPV

8251

Monday: 8:30am -6pm,Tuesday: 8:30am -8pm

Wednesday: 8:30am -6pm, Thursday: 8:30am -6pm

Friday:8:30am -6pm,Saturday: 9:00am -2pm Sunday: CLOSED

604

Monday-Friday: 8:30am -6pm

Pap tests are conducted to collect cells from the cervix in order to test for cervical cancer. Most who receive abnormal cervical results are either experiencing early changes that can be monitored or will be diagnosed with human papillomavirus infections, according to the National Cancer Institute. Women should start getting Pap tests at the age of 21, and if the results are normal, they should get tested every three years after that, according to the CDC. For women ages 30 to 65, doctors may recommend a Pap test, HPV test, or both, depending on risk factors and family history. If the solo HPV test or the combined test has normal results, women can wait five years until they are tested again and three years after receiving normal results on a Pap test. Typically, women older than 65 do not need to be screened anymore unless they have a history of abnormal test results or cervical cancer, according to the CDC.

BLOOD PRESSURE

There are many risk factors for high blood pressure,

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and anesthetics needed for your procedure. Cataract surgery is performed by a special ultrasound procedure called “phacoemulsification”, which allows the surgeon to remove the cataract through a very small incision. Usually there are no sutures involved. The cloudy lens is replaced with an artificial lens (the IOL you have chosen) allowing the vision to become clear once again. Nearsightedness and farsightedness can also be corrected during this surgery if advanced

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including:

• Consistently elevated blood pressure between 120/80 mmHg and 129/80 mmHg)

• Diabetes

• Unhealthy diet

• Physical inactivity

• Obesity

• Tobacco use

• Excessive alcohol use

• Family history of high blood pressure Individuals who are 40 years or older or are at risk of developing hypertension should get tested once a year.

Individuals ages 18 to 39 without risk factors should get tested every 3 to 5 years.

CANCERS

Women who are 40 years and older should schedule a mammogram to be screened for breast cancer every one or two years, according to ARHS. Women who have had breast cancer, problems with their breasts, or a family history of breast cancer may need to start getting screened before 40 and may need to get tests more often.

ARHS offers 3D Mammography, which allows professionals to get a better assessment of the size, location, and shape of abnormal tissue. This increases the rate at which cancers are found at an earlier, more treatable stage and also decreases the rate of false positives, according to ARHS.

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much longer, but the Journal of the American Medical Association notes that struggles may remain on a personal level. Depression

technology lenses were selected. Since cataract surgery is performed under local anesthesia there is no discomfort, and you will be awake through the entire procedure. This is an outpatient procedure; therefore, the eye is usually patched for a few hours after the surgery, and patients are discharged home with postoperative instructions.

What happens after my surgery? Following surgery, you will have post-operative visits with your Graystone Eye surgeon or local optometrist. This care includes monitoring the healing eye, answering questions,

Everyone should begin getting screened for colorectal cancer at age 45 and should get screened regularly after that, depending on doctor recommendations.

Additionally, men should be screened for prostate cancer as they age, though the exact age at which testing should begin and the frequency of tests depends on the individual, according to the CDC. Men should consult with their doctors to determine whether or not they are in need of a screening.

HEART DISEASE

Heart disease and other heart-related ailments do not just happen to older adults, and the CDC warns that more and more younger people are experiencing heart issues.

The following are risk factors for heart disease:

and loneliness are particularly widespread among seniors, and nagging issues like arthritis may impact our ability to take part in some daily activities. If you’re eating a healthier diet, have renewed your

focus on social activities and exercise regularly but feel your quality of life is still lacking, reach out to someone. Family, friends, counselors and medical professionals can support you.

changing medication as needed, and providing additional vision care as appropriate. Normal daily activities are generally resumed quickly after surgery, but every patient heals differently. If new glasses are needed, those will be ordered by your eye care provider 4 to 6 weeks after your surgery date.

At Graystone Eye, our mission is to preserve the gift of sight and improve lives, one patient at a time. With laser-assisted cataract surgery, you can have peace of mind knowing you have the latest technology available to treat one of your most valuable senses – your sight!

• High blood pressure

• High cholesterol

• Smoking

• Obesity

• Diabetes

• Physical inactivity

• Unhealthy eating habits, particularly high-sodium diets

Individuals who are at risk for heart disease, including those who have a family history of heart problems, should speak to their provider to discuss what their best plan for preventative care is. Other concerns, including risk factors or a family history of other conditions, should be brought up to your doctor. Your provider will determine what screenings you need and when.

Getty Images

Going to the doctor often can help prevent chronic issues and illnesses.

ACUPUNCTURE

A different approach to healing

BY MOSS BRENNAN

The thought of sticking a bunch of needles in your body may be scary, but the benefits can be great.

According to Dr. Amanda Bilyk with Blue Ridge Acupuncture & Integrative Health, acupuncture has many benefits.

“These include reducing pain and inflammation, improving circulation, balancing and regulating mood and emotions, and so much more,” Dr. Bilyk said. “Many biochemical and signaling pathways have been identified as playing a direct role in how acupuncture achieves clinical effects.”

Acupuncture uses the most central pathway — called purinergic signaling. Dr. Bilyk said that it is a system in the body using adenosine and ATP (adenosine triphosphate) for signaling and regulation in all tissues and organ systems.

Dr. Bilyk said some of the most common reasons someone goes to get acupuncture is for women’s health issues, like menstrual cramps or fertility support, pain of all kinds, insomnia, anxiety and depression.

“The great thing about acupuncture is that it can treat so many different conditions at the same time,” Dr. Bilyk said. “We can treat someone’s digestive concerns, for example, while still focusing on their pain condition. It’s all a matter of point selection.”

While Dr. Bilyk now sticks people with needles for the treatment, she knows that some people may be scared. She said she was terrified of needles as a kid because of hypersensitivity to sensation.

“Acupuncture needles are not like hypodermic needles used when getting injections or giving blood. These needles are often the width of a hair and super

DR. AMANDA J. BILYK

flexible. Nothing is on the needle, and nothing is injected through them,” Dr. Bilyk said. “The needles we use come prepacked with a plastic guide tube, which we press down to disperse the nerve endings, so most people don’t even feel the needles go in. Additionally, with our techniques, the experience is usually painless. The needles used are sterile, single-use, and disposable.”

around for thousands of years because it works.

She said some of the most common misconceptions related to acupuncture are that it is going to hurt, it doesn’t work, or it’s just for pain.

“This system of medicine has been

“Another misconception is that all acupuncturists have the same training,” Dr. Bilyk said. “First of all, many acupuncturists are trained in different styles of acupuncture, and while most licensed acupuncturists have their Masters in Acupuncture or Oriental Medicine (not all), some have advanced training and are Doctors of Acupuncture and Oriental Medicine. So I would encourage readers to do their homework and check the qualifications of a prospective acupuncturist.”

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