Highroads Living - 9.2

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A Lifestyle Resource for Adults 55+ Vol 9 Issue 2

Coronavirus (COVID-19) Symptoms Practical Solutions for Staying Healthy Plant-based Spring Recipes

Local Medical Directory

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Senior Housing & Independent Living

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KEEPING HEALTHY MENTALLY & PHYSICALLY The last few months have been some of the scariest in recent history. The onset of Coronavirus (COVID-19) has everyone frightened and maintaining a 6-foot radius of “social distance”.

We are frightened of touching our friends and family and going anywhere where we might be exposed to a nasty little bug. For many of us this isolation only adds to our feelings of hopelessness and fear, AND STRESS. The media is not helping, focusing on the negatives and the direst of outcomes. It is enough to make you give up hope, grab a box of cookies and hide under the bedclothes.

But let’s get real for a second.

No matter what is going on around you, you have a choice. You can choose to worry and fear and eat the cookies, stay in bed all day, expecting the worst OR you can choose to come out of this better than you were before IN SPITE OF the restrictions that self- quarantining has put upon you. You can choose to eat well, stay hydrated, exercise and embrace some of the positives, the blessings that self- quarantining has ALLOWED you to notice.

GOOD QUALITY FOOD We have seen the run on grocery stores. Milk, bread, eggs, cereal and of course toilet paper (?) were the first to go flying off the shelves. Most Americans who have fallen prey to this negatively have rushed around buying things that frankly you should probably avoid. Baked goods, canned processed food (soups, potted meat) and frozen and boxed convenience food. They have run stores out of things that have probably been on the shelves

longest, and once this is over will remain taking up valuable real estate in the pantry.

Rather than focus on the standard staples of grains, flours, canned vegetables and convenience foods, try instead to focus on frozen vegetables and fruits and lean meat.

Frozen is second only to fresh and in season fruits and vegetables, maintaining most of its nutrients and flavor. Lean meats are your best option if buying organic is difficult or unavailable. Since animals store most toxins in their fat, buying lean is your best bet for commercial farmed meat. Get some good healthy fats too: olive oil, real butter, nuts, but oils and nut butters. Fats are brain food, and quality matters.

PLENTY OF REST Sleep is arguably one of the most important aspects of good health, but most of us have really ruined our ability to get good quality sleep over time. We have resorted to melatonin or other sleep aids, we watch TV until we fall asleep and we read on tablets well into the night. For generations, the sun was our natural alarm clock, and our bodies recognize its signals. Technology has increased the duration of our day and interfered with our natural sleep cycles. And this lack of sleep is stressful to the body and our overall health.

Now is a great time to undo some of those habits since we are not rushing off to appointments or the office at first light. Let the sun be your guide when it comes to sleeping and waking. Avoid evening blue light from television and other devices after sundown, or

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utilize blue light blocking lenses. Add a little ambiance with candlelight. Go to bed when you get sleepy, wake up naturally.

Then allow your circadian rhythm to self-regulate by exposing yourself to bright early morning sun for 15-30 minutes. And remember, a good night’s sleep starts the morning before.

STAYING HYDRATED Chronic dehydration can create a host of other issues from imbalanced electrolytes to dry skin to poor digestion. Let others buy soda and sugary (or artificially sweetened) drinks.

Focus on water as your primary source of hydration. Drink 6- 8 glasses of water a day and an additional glass for every caffeinated beverage you consume. Drink water 30 minutes before any meal and whenever you are feeling a bit puckish, but do not know what you want to eat.

Side note: Feeling a bit dehydrated, add a couple of GRAINS of salt to your water bottle. You won’t taste it, and the additional trace minerals can help stave off the effects of dehydration.

EXERCISE It would be easy right now to set up camp in front of your television or computer, to focus obsessively on what the talking heads are saying about how dire our circumstances are and how the end of the world is nigh. But don’t.

More than any other place, when it comes to your body, movement and health, if you don’t use it, you will lose it.

Even if your regular outlets for exercise are restricted, find excuses to be active.

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Garden, walk your dog, do at home exercise programs, practice Tai Chi, dance, stretch, yoga, balance work, breathing exercises.

Be active. Do things that elevate your heart rate and respiration.

MOVE. Appreciate all that your magnificent body has done and can still do.

Need more guidance, check out youtube.com and search exercises for seniors. There are hundreds of low intensity, chair and standing exercise programs out there to help with cardio, balance, muscle tone and more.

CONNECT For many of us, one of the hardest parts of the whole COVID-19 scare is the lack of social outlet. Churches have suspended services, hospitals and assisted living locations have restricted visitation, stores, cafes and many gyms have limited hours or have closed completely. It is difficult not to miss our friends and family and be lonely.

But we also live in an amazing era of technology. Apps like Facebook and Twitter allow us to stay connected to friends.

Phones with video chat features or Skype allow us to see our family and interact with them. Take time every day to connect with someone you love using any means available. Don’t let self- quarantine mean total isolation. Yes, hugs are wonderful and irreplaceable, but for now blow a kiss and stay safe. This too will pass, and you will be able to catch up on those hugs and hundreds more soon enough.

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If you worry that you or someone you love will get heart disease or even have a heart attack, it’s understandable.

Heart disease is the leading cause of death for men and women in the United States, according to the National Heart, Lung, and Blood Institute (NHLBI).

Ways to Improve Your Heart Health

Research shows you can lower your risk, particularly if you team up with family, friends or co-workers. This kind of social support may be the key to your success.

To mark American Heart Month, NHLBI, one of the National Institutes of Health, is inviting people across the country to team up and join #OurHearts, a national heart health initiative that encourages people to improve heart health together.

“Studies show that having positive, close relationships and feeling connected to others benefits overall health, blood pressure, weight and more,” said NHLBI’s Dr. David Goff, director of cardiovascular sciences.

CONSIDER THESE FIVE TIPS THAT CAN HELP LOWER YOUR RISK OF HEART DISEASE: Risk: Inactivity Solution: Move more throughout your day. Aim for at least 150 minutes each week of physical activity. Build up to activity that gets your heart beating faster and leaves you a little breathless.

If you’re busy, try breaking your daily activity into 10-minute chunks.

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Vol 9 Issu e2

Coronavirus (COVID-19 ) Symptoms Practical So Staying He lutions for althy Plant-based Spring Re cipes

Helpful Regional Resources Featured in Every Issue Articles for Health and Wellness from trusted medical sources that include fitness tips for a balanced lifestyle. Nutritional information for fresh markets, family regional farms, and healthy food sources. Regional recreational activity information for clubs and community outreach programs in your area.

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Recognize the risk.

Find the solution.

Stay motivtated!

Stay motivated: Make walking dates. Join a pickup soccer or basketball game. Join a fitness class with your neighbor. Grab a loved one and dance in your kitchen.

Risk: An unhealthy diet Solution: Consider an option like NHLBI’s Dietary Approaches to Stop Hypertension (DASH) eating plan, which is free and scientifically proven to lower high blood pressure and improve cholesterol levels.

Stay motivated: Invite friends to cook up heart healthy recipes together. Start a lunch club at work and trade recipe ideas.

Risk: Smoking, even occasionally Solution: Quitting can be beneficial to your overall health, even if you’ve smoked for years. Set a quit date and let those close to you know. If you’ve tried quitting in the past, consider what helped and what made it harder.

Stay motivated: Ask your family and friends for support or join a support group. Find resources and connect with a trained counselor at 1-800-QUIT-NOW or smokefree.gov.

Risk: Inadequate or poor-quality sleep Solution: Sleeping 7-8 hours each night helps improve heart

health. Try going to bed and waking up at the same time each day. Getting a 30-minute daily dose of sunlight may also improve sleep.

Stay motivated: Resist that late afternoon nap. Turn off all screens at a set time nightly. Relax by listening to music, reading or taking a bath.

Risk: Uncontrolled stress Solution: To help manage stress, try relaxation therapy and increase physical activity. Talk to a qualified mental health provider or someone you trust. De-stressing may also help improve sleep.

Stay motivated: Join a friend or family member in a relaxing activity like walking, yoga or meditation every day.

Learn about heart health and heart healthy activities in your community at nhlbi.nih.gov/ourhearts. Use #OurHearts on social media to share how you and your friends, colleagues or family members are being heart healthy together.

Family Features - Photo courtesy of Getty Images #15094 Source: National Heart, Lung and Blood Institute

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HighroadsLiving.com Volume 9 • Issue 2 - Highroads Living 7

PROVIDING JOYFUL PERSONAL CARE & HOME REPAIR SERVICES

Terri Worthey PhD, RN

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INGREDIENTS: 1 stick margarine, divided 4 cups strawberries, halved 2 1/2 cups blackberries 2 cups blueberries 1 1/2 cups raspberries 1 cup gooseberries (or berry of choice) 1 tablespoon lemon zest 1 tablespoon lemon juice 3 tablespoons cornstarch 1 teaspoon ground ginger 1/2 cup granulated sugar 1 cup all-purpose flour 1/2 cup dark brown sugar 1 teaspoon baking powder 1/4 teaspoon kosher salt

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Ginger Berry Crumble

DIRECTIONS: Preheat oven to 400 degrees F. Coat a 9x13-inch baking dish with margarine; set aside. In a large mixing bowl, gently toss berries with lemon zest, lemon juice, cornstarch, ginger, and granulated sugar. Transfer fruit mixture into baking dish. In a medium mixing bowl, whisk flour, brown sugar, baking powder and salt.

Slice margarine into several large pieces, and add to dry ingredients. Using a pastry cutter or your fingers, work margarine into dry ingredients until heavy crumbs form. Spread the topping over the berry mixture. Bake for 35-40 minutes, until the topping is firm to the touch and the berry juices are bubbling at the dish’s edges.

Cool slightly before serving. Makes 10 servings.

Nutritional information per serving: Cal: 260 Fat: 8 g Sat fat: 1.5 g Pro: 2 g Carbs: 48 g Sugar: 28 g Fiber: 6 g Chol: 0 mg Sod: 150 mg Recipes and photos courtesy of Amy Gorin.

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MedicalDirectory BLAIRSVILLE

CLAYTON

Brasstown Pharmacy Drug & Gun 23 B Murphy Hwy. 706-745-2303

Family Care Clayton 563 Mountain City Road

Blairsville’s most reliable Pharmacy for all your prescriptions, including hormone replacement therapy, vaccinations, & compounding for your specific needs.

Firearms and ammunition plus parts or accessories. brasstown.biz

Happy Heart Home Care 706-781-0906 341 Gainesville Hwy STE D We provide joyful personal care assistance to our clients by offering meal prep, transportation, medical appointment assistance, medication reminders,sick child care, hygiene and toileting assistance, house keeping, companion care, ambulation assistance, shopping, and much more (even a boat ride or two).

See pg 7 happyhearthomecare.com

N. Georgia Hearing Aid Specialist, LLC 281-C Young Harris Street 706-745-1861 Connie Duncan hearing aid specialist serving the local area for over 25 years. All make repair, new digital technology, any brands except franchise. “Hearing Aid Specialist of the Year - 2012” Conviently located for over 15 years, next to the Blairsville Post Office.

BLUE RIDGE Blue Ridge Wellness & Massage 706-946-9355 2710 E First Street

DEMOREST 706-960-9026

Primary Care and Urgent Care services that include exams, sick visits, DOT physicals, IV fluids, blood work, stitches, sports/school physicals, and more. We are TEMPORARILY reducing our hours to 9am-2pm due to COVID19. Walk-ins Still Welcome. familycarega.com

MedLink GA 896 US-441

706-754-4348 ext 2018

Your Link to Quality Medical Care, Accepting all insurances including Meicare & Medicaid medlinkga.org See pg 3

CLEVELAND MedLink GA 17 White St.

706-754-4348 ext 2018

Your Link to Quality Medical Care, Accepting all insurances including Meicare & Medicaid medlinkga.org See pg 3

DAHLONEGA Family Care Dahlonega 400 Walmart Way Suite F

706-867-7666

Primary Care and Urgent Care services that include exams, sick visits, xrays, DOT physicals, IV fluids, blood work, stitches, sports/school physicals, and more. We are TEMPORARILY reducing our hours to 9am-2pm due to COVID19. Walk-ins Still Welcome. familycarega.com

MedLink GA 706-754-4348 ext 2018 396 Historic Highway 441 N.

Your Link to Quality Medical Care, Accepting all insurances including Meicare & Medicaid See pg 3 medlinkga.org

Habersham Medical Center 541 Historic Hwy. 441-N 706-754-2161

Conveniently located in Demorest, Habersham Medical Center is a 53-bed not-for-profit acute care facility providing health care to more than 80,000 residents of Habersham and adjoining counties See pg 13 habershammedical.com

HAYESVILLE Chatuge Family Practice 241 Church Street

Established 42 year Community medical practice that offers many services. Variety of Insurance, Medicare, Medicaid, and Assistant Payment programs available. chatugefp.org See pg 11

MURPHY Murphy Dental Center 828-837-5911 119 Natural Springs Drive Modern Dentistry in a caring, home-like atmosphere including General Dentistry, CEREC Dentistry, and Oral Conscious and IV Sedation. murphydentalcenter.com

HIAWASSEE Regency Hospice 236 S. Main Street

We offer a full array of holistic/wellness services. Massage, Skin Therapy, Wellness Coaching, Natural Healing and Fitness Classes, Diagnostic Testing and more...

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When Life matters most… why not get the best local care? Serving North Georgia for over 14 years with hospice care. regencyhospice.com See pg 11

blueridgewellnessmassage.com See pg 15

SeniorLiving BLAIRSVILLE

Wesley Mountain Village / Simpson Estates 706-745-5565 493 Wesley Mountain Drive The independent lifestyle you’ve been looking for! Enjoy your own home in the mountains without the burden of lawn care and maintenance (for those 55+) See pg 7 simpsonestates.org / wesleywoods.org

HighroadsLiving.com Volume 9 • Issue 2 - Highroads Living 9

EVERYTHING A BODY NEEDS

Roasted Spring Vegetables

INGREDIENTS: Spray margarine, as needed 1/4 cup and 2 tablespoons tub margarine, melted and divided 2 bulbs fennel, de-stemmed and sliced into thick wedges 12 carrots, de-stemmed and peeled 1 bunch (about 18-20 spears) asparagus, ends trimmed 2 bunches radishes, de-stemmed and halved Sea salt to taste Freshly ground black pepper to taste 1 1/2 teaspoons fresh rosemary, chopped 2 teaspoons fresh oregano, chopped DIRECTIONS: Preheat oven to 375 degrees F. Spray two large baking trays with margarine. Place melted margarine in a large mixing bowl; toss fennel slices with margarine.

Place fennel on baking tray, and season with salt and pepper. Bake until fork tender, 35-40 minutes; flip halfway through. Meanwhile, if you are using larger carrots, slice them lengthwise. Toss carrots, asparagus and radishes with remaining margarine. Place on remaining baking tray, and season with salt and pepper.

Bake until fork tender, about 20 minutes; flip halfway through. Remove vegetables from oven, and sprinkle with rosemary and oregano. Makes 6 servings.

Nutritional information per serving: Cal: 150 Fat: 6 g Sat fat: 2 g Pro: 3 g Carbs: 21 g Sugar: 10 g Fiber: 7 g Chol: 0 mg Sod: 220 mg Recipes and photos courtesy of Amy Gorin.

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‘It Impacts Weight, Sleep and Mental Health’: What You Need to Know About Your Thyroid Michele Adams is quick to say, “I don’t want to throw anyone under the bus,” but it took her being hit by a car for her thyroid disease to finally be diagnosed.

Adams has always been an active person, but for a few years, she had felt tired and had a constant tightness in her throat. She was diagnosed with post-nasal drip but did not feel relief after a year of treatment.

“I thought this exhaustion, hoarse voice and lump in my throat were just my new normal,” Adams said. “I’d accepted it, and I shouldn’t have.”

During this time, Adams went on a bike ride in northeastern New Jersey - something she still does frequently.

However, on this day, Adams was struck by a car as she was biking.

The incident resulted in an MRI scan.

Adams was not seriously injured, but doctors noticed something unexpected.

The scan revealed nodules in her lower neck, which suggested thyroid disease?.

“I now realize I had symptoms of a thyroid condition for years,” Adams said.

“I’d had it up to here with not feeling like myself. Once I had the MRI results, I knew to seek out a thyroid expert, and I found an endocrinologist.”

What you probably do not know about your thyroid Thyroid disease is more common than diabetes and heart disease, but more than half of Americans with thyroid disease are unaware, according to the American Association of Clinical Endocrinologists (AACE). This lack of awareness can endanger a person’s health and wellbeing.

The thyroid is a butterfly-shaped gland located low in the front of the neck below the Adam’s apple. It produces thyroid

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hormones that influence almost every cell, tissue and organ in the human body.

Common signs of thyroid diseases include: * Unexplained changes in weight * Depression, anxiety or feelings of irritability * Changes in memory or ability to concentrate * Joint or muscle pain or weakness * Fatigue or trouble sleeping * Fast or irregular heartbeat * Irregular menstrual periods

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Cheryl Rosenfeld, D.O., is a thyroid expert and AACE member. Rosenfeld is also the physician who treated Adams’ thyroid disease.

“If the thyroid does not function correctly, it can affect every possible aspect of a person’s life,” Rosenfeld said. “Remember that thyroid conditions can cause changes in mental health, including depression. I’ve also spoken to patients who’ve experienced an inability to concentrate, which seriously affected their performance at work.”

Several disorders can arise if the thyroid produces too much hormone (hyperthyroidism) or not enough (hypothyroidism).

Other thyroid diseases include: * Nodules * Thyroid cancer * Graves’ disease * Hashimoto’s thyroiditis * Thyroid eye disease Undiagnosed thyroid issues can also place a person at increased risk for heart disease, osteoporosis, infertility and other serious conditions.

706-896-1251 www.regencyhospice.com

Live Well

What to do if you are ‘up to here’ with not feeling like yourself “Once I was placed on treatment for Hashimoto’s and hypothyroidism, my life changed completely,” Adams said.

“My throat is no longer sore, and I’m able to go out with my family or spend time at the gym without feeling completely drained of energy.”

The first step to ensure your thyroid gland functions properly is to speak with a health care provider about your symptoms and whether a thyroid test is needed.

An endocrinologist is a specially trained doctor who is qualified to diagnose and treat hormone-related diseases and conditions, including thyroid cancer and all other diseases related to the thyroid gland.

Visit thyroidawareness.com to learn more about thyroid health.

Family Features - Photo courtesy of Getty Images #15172 Source: American Association of Clinical Endocrinologists

Chatuge Family Practice A non-profit organization

828.389.6383 Teresa A. Heavner, M.D.

241 Church Street, Hayesville, NC 28904

Jill M. Brinke, M.D.

www.chatugefp.org William Kyle Cody, PA-C

Sally Cody, FNP-C

Services Offered CDL Exams Preventative Care Laboratory Work Minor Surgery

Hours: Mon, Tues, Thurs: 8 am - 6 pm Wed and Fri: 8 am - 4:30pm

Sports Physicals Acute & Chronic Disease Management Weight Loss Management

Acupuncture Dermatology/Skin Checks Medication & Medical Assistance Programs

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Practical Measures for Staying Healthy

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What we know about germs is that they cause disease WHEN THE CONDITIONS ARE RIGHT. Pathogens are like seeds of a plant, which can only produce a new plant if they land on a soil with the proper conditions. Or like mold spores, which are ever-present in the air but can only produce new mold colonies when the conditions are right for growth. A pathogen needs fertile ground - a susceptible host - to successfully infect that host. Individuals with good health and strong immune systems are poor candidates for the successful invasion of flu viruses. We see examples of immune control of viruses all the time herpes viruses that are successfully held in dormancy and can only create symptoms when the host is run down or stressed, and even AIDS patients that manage to survive the disease. What we understand today is that the severity and duration of an infection is perhaps due MOST to the host’s immune and health status.

So if the key to not “catching” or beating a pathogen is to have a strong immune system, what are some things we can do to quickly to boost it? The common-sense things still apply: getting enough sleep, hydrating well, eating nutrient-rich foods, avoiding processed foods that inflame us (white sugar, for many wheat flours and dairy products, and any foods that you have a known sensitivity or allergy to), and being calm and positive versus stressed and anxious. In today’s world, stress is nearly guaranteed. We can get extra immune support, however, from vitamins and some herbals, and there are good “natural” treatments for bacteria and viruses. In my last article I talked about the power of higher-dose Vitamin C (3,000mg/day in divided doses) as an immune booster and well-established treatment for severe acute respiratory infections (SARI). There are others. Vitamin C, D3, magnesium, zinc, and selenium have been shown to strengthen the immune system. Dr. Andrew Saul, Editor of Orthomolecular Medicine News Service, recommends the following daily amounts: Vitamin D3 (which most of us are deficient in) at 2,000 IU daily (start with 5,000 IU/day for two weeks, then reduce to 2,000/day). Magnesium (another common deficiency) is recommended at 400mg daily (in citrate, malate, chelate, or chloride form). Zinc is recommended at 20 mg daily. Selenium at 100mcg (micrograms) daily.

This is by no means a complete list, but these are nutrients shown to have a immune-enhancing properties and a protective or dampening

food or supplements

Your wellness is our priority

istorically, winter is a time of colds, flus, and health challenges. It’s been speculated that this is because we are inside much more, and so are less exposed to Vitamin D-producing sunlight. Spring brings rains and an increase in molds and pollen in the air, which also present health challenges for many with seasonal allergies and sensitivities.

How can we prevent getting sick? The usual precautionary sanitary procedures all apply, but the name of the game is to keep the immune system strong. In fact, most infectious diseases are only able to get a foothold in our bodies if our immune status is compromised, such as when we’re have other health issues, are systemically inflamed, or nutrient deficient in some way.

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A quick history of chiropractic and a flu pandemic. In the 1917-18 flu season, when the Spanish flu pandemic swept the globe, little was known about flu transmission, prevention, or treatment. The medical profession was nearly powerless to help flu victims, but chiropractors, knowing no more than their medical colleagues about the disease, seemed to have nearly miraculous results. “In Iowa, MDs treated 93,590 cases, with 6,116 deaths - a loss of one out of every 15. In the same state, excluding Davenport, 4,735 patients were treated by chiropractors with a loss of only 6 cases - a loss of one patient out of every 789.” Similar dramatic results for chiropractic were reported in New York City, and in Oklahoma.

The Spanish flu is now estimated by some to have killed nearly 100 million around the globe, …”but most chiropractors and their patients were miraculously spared.” The power of removing nerve interference (especially at the brainstem) and allowing the nerve system - which is intimately connected to the immune system - to operate at its highest and best capacity, cannot be overstated. Volumes have been written and studies continue to document the power of the adjustment to restore health by normalizing nervous system function.

This precedent of a natural health approach to a pandemic can give us all hope in this time of uncertainty. We can take comfort in knowing that we have not one, but an arsenal of natural remedies. The ones I’ve mentioned above are perhaps some of the best but hardly a complete list. Take heart to note, we are not powerless today over infectious pathogens, bacterial or viral. There ARE some things one can do at home to stay protected and strengthened. And don’t miss your chiropractic adjustment!

Dr. Paula Rhodes Blue Ridge Wellness and Massage

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