The Nugget Newspaper's Focus on Health 2021 // 2021-01-27

Wednesday, January 27, 2021 The Nugget Newspaper, Sisters, Oregon

13

focus on health winter 2021

People seek out Sisters as a place where they can live a healthier lifestyle.

ISTOCKPHOTO.COM/PORTFOLIO/FIZKES

It’s not just the clean mountain air, the pure water, and the opportunity for plenty of outdoor recreation — although those are certainly beneficial and attractive.

Beyond its natural advantages and amenities, Sisters offers a close-knit, supportive community that offers a helping hand when needed and buoys spirits in the toughest of times. And it’s also home to a whole lot of dedicated and highly skilled health practitioners.

Self-care — whether it’s massage, skin care or exercise — remains critical to maintaining your well-being, emotional and psychological, as well as physical. And Sisters’ innovative practitioners are finding ways to deliver their vital services safely. There are companies here in our own hometown who are making pure, innovative products that enhance the health of people around the world.

Whether you are looking for ways to stay fit while stuck at home, or to get enough sleep even though you’re stressed and worried, or trying to make sure you can enjoy good quality of life as you age, you’ll find some sage advice and some inspiration in these pages.

inside...

Sleep is key to vitality and good health........... pg. 14 Sisters is home to supplement innovators .............. pg. 15 Successful aging in Sisters ..................................... pg. 16 Mind-body therapies promote well-being ............ pg. 18 Do-it-yourself fitness........................................... pg. 20 Maintaining fitness in a pandemic.......................... pg. 21 Don’t ignore hearing problems — get tested now .... pg. 24 Safe shopping for better health ............................. pg. 24

14

Wednesday, January 27, 2021 The Nugget Newspaper, Sisters, Oregon

Sleep is key to vitality and good health

By Jim Cornelius Editor in Chief

When it comes to health and wellbeing nothing is more important than sleep. Consistent, sufficient quality sleep is critical to our mental and physical health; in fact, it’s literally a matter of life and death.

In a society that prizes productivity, the “down time” that sleep represents has not been held in very high esteem.

“Historically, we’ve been pretty callous about it,” said Dr. David Dedrick, medical director for St. Charles Health System’s Sleep Center.

For many, it’s a point of pride to get by on little sleep; a mentality expressed by the late, great Warren Zevon: “I’ll sleep when I’m dead.” In reality, if you don’t get enough sleep, chances are you will be dead, before your time.

Recent research makes it clear: sleep is vital and nothing to be fooled around with.

“The field has made some just stunning movement in terms of just understanding the physiological importance of sleep,” Dr. Dedrick said. “The wheels, quite simply come off the cart when you don’t get the right amount of sleep… It’s really irrefutable at this point in time.”

Our brains and bodies flush toxic metabolites as we sleep, and sleep is when we tend to our DNA. Inadequate sleep can exacerbate high blood pressure and depression, alter our mood for the worse, make us more impulsive — and research shows that chronic inadequate sleep shortens our lifespan.

So how much sleep do we need?

“You really want to be getting around seven (hours) — in the ballpark,” Dr. Dedrick said.

Anything less than six hours a day is problematic.

“People will trick themselves: ‘I do fine with five hours of sleep,’” he said. “They’re not.”

How do you ensure that you get those seven hours, night after night?

“We have to follow the rules,” Dr. Dedrick said. “And, unfortunately, the rules are boring.”

Those rules are: • Maximum of one alcoholic drink, no closer than four hours before bedtime.

• Limit caffeine consumption and stay away from it in the afternoon.

• Stay off screens for several hours before bedtime.

Little devils of alcohol and caffeine Alcohol is seductive, because, as a sedative, it makes us sleepy. But

ISTOCKPHOTO.COM/PORTFOLIO/FIZKES

alcohol is a drug, and its effects are insidious. Withdrawal, which happens later in the sleep cycle, creates agitation, wakefulness, and anxiety. “(Alcohol) might be the number one offender in sleep problems,” Dr. Dedrick said. “Because one thing we’re doing more of during the pandemic is drinking. And it’s not helping us when it comes to sleep.”

Most people recognize that a cup of coffee late in the day is not a good

idea. Caffeine can persist in the body for as much as six hours.

We’re less cognizant of how much our addiction to our phones affects our sleep. The light stimulation throws off our circadian rhythms, Dr. Dedrick notes. Those are the physical cues that let us know that it’s time to go to sleep.

It’s not just the light that causes a problem though. The content of what See SLEEP on page 23

Back In Action Fitness Equipment Central Oregon’s Premier Fitness Equipment Dealer • New & used residential & commercial equipment • Servicing all brands of equipment • Delivery, installation, removal, recycling • Trade-ins welcome • Many brands to choose from — 541-420-5985 — www.backinactionfitnessequipment.com Monday-Saturday, 9 a.m. to 5 p.m.

1310 SE Reed Market Rd., Ste. 100, Bend

Let me help design a custom itinerary, off the beaten path...

Active, Outdoor Adventures!

Hiking • Biking • Multi-Sport

Luxury & Adventure Specialist,, re Susan Waymire, CTC, TravelStore 541-719-8997 Susan.W@travelstore.com

Whatever fitness equipment you need to create your own home gym, Back In Action Fitness Equipment can provide it for you. From a foam roller to a treadmill; from dumbbells to a rowing machine.

Whether you’re setting up a small gym at home or in a commercial facility, you can get your equipment delivered and set up with Back In Action Fitness Equipment’s full delivery and installation service.

Since 2008, Back In Action Fitness Equipment has been supplying equipment for home users and commercial facilities alike. Owner Kevin Roll says that the most popular pieces of equipment are

treadmills, with bikes and ellipticals coming in second, followed by free-weight gear.

Quality cardio equipment has become increasingly affordable — and it is adapting to the needs of the population. Roll notes that many folks are opting for recumbent elliptical machines.

Staying fit is more important now than ever, and Back In Action Fitness Equipment makes it easy to get what you need to make it happen.

Susan Waymire, CTC, TravelStore With 2020 behind us, many of us have the “travel bug” burning inside and are ready to go.

That’s not just a dream.

As the COVID-19 vaccine distributes worldwide, we can finally look forward to brighter days ahead.

For 2021, why not consider a healthy, active vacation to one of our National Parks or to one of many outdoor meccas here in North America.

Hiking, biking and multi-sport adventures are out there and now is the time to book for the summer/fall of 2021 or early 2022.

Travel is not perfect yet, but it can be done with the right guidance.

FOCUS ON HEALTH

Susan can advise on current COVID-19 requirements and let you know which suppliers have a great track record for safe travel. Bottom line: it is still possible to travel with proper advice.

Contact Susan to make your next adventure a reality.

Wednesday, January 27, 2021 The Nugget Newspaper, Sisters, Oregon

15

Sisters is home to supplement innovators

By Katy Yoder Correspondent

Sisters may be a small town, but big ideas and innovative products are produced here. Some highly respected nutraceutical and supplement manufacturers have chosen Sisters as their home base. Long-time community partner and neighbor, Metabolic Maintenance (MM), has been manufacturing professional-grade supplements for over 35 years, and locally in Sisters for 28.

According to Karla Cross-Green, MM’s director of marketing, what sets Metabolic Maintenance apart is its dedication to reliability, preservative- and excipient-free ingredients, and their diligence to third-party testing on all raw ingredients and finished products.

Cross-Green has been with the company since 2016.

“You can trust that Metabolic Maintenance will always strive to provide the best product deliverable to our customers. At the same time, we are always evolving. We will never settle on a formula or a raw material source because it’s good enough, we feel strongly about the fact that every nutrient in our bottles provides a health benefit,” said Cross-Green from her home office.

MM has been able to thrive during the pandemic because they are manufacturing products that support immune health. Not that they haven’t had to adjust and adhere to COVIDsafety regulations. “Our establishment was already clean beyond regulatory requirements but we’re now doing even more to keep our employees safe in our facility,” said Cross-Green.

MM staff have seen a huge increase in sales of immune system categories including vitamins Ds, Cs, zinc and other immune-boosting supplements.

“Our supplement, Acute Immune Boost, has been a good choice for people looking to boost their immune systems. We rolled it out right before the pandemic. We didn’t realize it was going to happen, but we’re fortunate to have had the foresight to create the product. It’s great for short-term use and rapid immune support. It’s a real heavy hitter,” said Cross-Green.

Maintaining MM’s high standards is more important than ever right now.

During the COVID pandemic, CrossGreen has seen many supplement companies taking shortcuts on quality by using unverified suppliers, not testing for microbials or contaminants, and not verifying potency. “We will not waver on our values and compromise the health of our customers. Our formulas are constantly being updated

and refined in response to new research findings and feedback from doctors. We are always developing new offerings as clinical evidence grows for their benefits. We are proud to offer our local community 20% off our retail prices, just call ahead to place your order and a no-contact pickup will be provided at our lobby doors,” said Cross-Green.

Another asset to the Sisters business community in the health and wellness sector is Almsbio Nutraceuticals.

Originally from Portland, founders Jeff Taber and his wife, Sandy Egge, moved to Sisters after PHOTO PROVIDED she accepted a position Sisters’ manufacturing sector includes health-related with Laird Superfood as their Director of Research products. and Development and Director of producing, Almsbio manufactures Innovation. A clinician, Sandy cre- their products in California.

“We’re proud to call Sisters ated the Almsbio product line and has handed over company responsibilities home base,” said Taber, “And we’re to her husband after being recruited by happy to represent this area with our products.”

Laird Superfood.

Almsbio is known for quality The Almsbio lab is in Sisters and their products are designed and tested here. Because of the volume they are See NUTRACEUTICALS on page 22

Winter Wellness Wednesdays Locals’ Special!

All Swedish Massages and Customized Facials are only $95 each!

(Reg. $125/$130 each) Mention this special to receive your discount.

Shibui Spa at FivePine Taking care of yourself is no indulgence. In the midst of a pandemic, it’s actually a form of preventative care.

Shibui Spa is open, offering massage, body treatments and facials — with safety at the forefront.

We have been really diligent about our safety precautions,” said spa manager Kendra Littrell. She notes that it is a safe haven for her and the practitioners, as well as clients. “I know when I’m at work, everything is safe,” she said.

Visit www.shibuispa.com for a rundown on safety protocols.

Being able to access services — in one of the very few spas in the region that can still offer them — is a real boon to clients.

“People are so excited to come and get services,” Kendra said.

Boost your health and your morale with a visit to Shibui Spa, where your safety and your total wellbeing is everyone’s top priority.

Call 541-549-6164

“You’re in the right hands” For all your Physical Therapy and Massage needs

541-549-3534 325 N. Locust St., Sisters

greenridgept.com

16

Wednesday, January 27, 2021 The Nugget Newspaper, Sisters, Oregon

Wednesday, January 27, 2021 The Nugget Newspaper, Sisters, Oregon

Successful aging in Sisters

By Sue Stafford

AG

ES

Correspondent

LI O/ DR

AG ON IM

To download “Directions,” scan the QR code with your smartphone.

FO

Successful aging requires intention and planning, and perhaps a modicum of luck. Here in Central Oregon, we are fortunate to have many wellqualified professionals and organizations to help navigate the path to and through the aging process.

Financial planning, regardless of the amount of assets involved, can help you make well-informed decisions regarding how and where you will live as you age. BlueStone Retirement in Sisters provides services that help one maximize Social Security benefits and other income sources, reduce taxes, and develop and implement a retirement income plan. There is no charge for the initial consultation.

John H. Myers, of John H. Myers Law Office, is a local attorney specializing in wills and trusts which should be set up while we are still competent.

He offered some valuable information regarding the importance of having a will and why to consider establishing a trust, regardless of the value of your assets (see sidebar at right).

With advancing age, maintaining a satisfactory quality of life can be made difficult by health issues or lack of sufficient funds. There are a number

begins Friday, January 29 for six weeks from 2 to 4 p.m. for a cost of $10. Prevent Diabetes Central Oregon is a free-of-charge, evidencebased program offering attainable lifestyle choices. There are two classes from which to choose, beginning Tuesday, January 26, 1-2 p.m. or 5:30-6:30 p.m. For more information, visit www.deschutes. org/preventdiabetes or www. livingwellco.org.

Yearly vision exams and hearing tests, especially after age 60, or earlier with symptoms, can catch any deficits earlier to avoid creating more serious issues later in life. If hearing loss is ignored, it can create permanent damage to the auditory system, which is not fully correctable with hearing aids. Compromised hearing can lead to isolation and memory loss (see related story, page 24).

Good dental care is an important lifelong practice and can help avoid the development of other health issues. Regular checkups with the dentist and consistent tooth care at home are important habits to sustain.

An excellent resource for older adults and their families is the guide called “Directions,” produced by the Council on Aging of Central

RT

Correspondent

of ways to maintain or enhance your quality of life, but it takes being proactive about one’s own health, both mental and physical.

A consistent level of physical activity commensurate with one’s abilities, eating healthy, balanced meals, and getting adequate sleep every night can go a long way in aging well. Gentle yoga, walking, stretching, and even chair exercise are enjoyable ways to maintain flexibility as physical abilities wane.

Massage relieves stress, relaxes tight muscles, and increases a sense of well-being. Chiropractic care and physical therapy help keep a body aligned and functioning properly.

Accountability to someone else for practicing healthy routines often helps keep motivation up. A membership in a gym, yoga studio, or athletic club, or recreational classes can provide that structure. All of those businesses can be found in Sisters.

If motivation isn’t an issue, there are television programs, YouTube videos, and online exercise regimens that can be done at home, as well as inhome exercise equipment.

Deschutes County Health Services is offering virtual programs available online designed to help participants take charge of their health.

Living Well with Chronic Conditions

Wills and trusts spell out wishes

/ M CO .

TO HO

PO

By Sue Stafford

wherever y o u live.

IST Partners In Care also has home-health services. Hospice care assists not only the patient but the family as well, helping them to understand the end-of-life process and providing emotional support, as well as comfort care for the patient in their own home.

Partners In Care has an in-patient Hospice House that offers up to five days of respite care if the patient needs more aggressive pain management or if family members need a few days break from caregiving.

(See story on new Hospice House, page 1.)

With a wide range of resources and services and a close-knit community, Sisters is one of the best places you can find to live the late years of your life to their fullest.

KP OC

Oregon. The guide provides quick, easy access to listings of supportive services, emergency contacts, financial and legal services, residential and social opportunities, and more.

The guide is available from COACO, can be downloaded from the internet, and is often available at the Sisters Library and Sisters Area Chamber of Commerce offices in their lobbies.

At the end of life, assistance is available from local hospices like Partners in Care and Hospice of Redmond. For people dealing with a life-limiting condition, but who are not at the end of their life, the Transitions program offers services provided by volunteers who come to

To prepare the legal documents needed for the end of life, John Myers, a Sisters attorney, can offer the guidance needed to prepare a will, or if wanted, to establish a trust. Myers outlined for The Nugget the difference between the two instruments used for passing on an inheritance.

In Oregon, if someone dies, their estate goes through the probate court process of transferring their assets. If they have a will, the court looks to the will to see where the assets are supposed to go. If they have no will, the Oregon Statutes, Chapter 112, come into play. Depending on whether the person had children with a surviving spouse, or from another relationship, their surviving spouse is entitled to some and also the children. If there is no surviving spouse or children, then to parents, then siblings, then nieces and nephews, and so on.

Probate can be a good thing because the court is overseeing the transfer of assets to the people you have chosen (with a will) or to the people the state thinks you would choose (without will). The probate process is time consuming (usually between six months to a year) and

expensive (between $6,000-$9,000 in attorney fees and court costs). The probate court process is also public; any person can go to the courthouse and see who you left your assets to and how much it was all worth.

The people chosen to be in charge will have to work with an attorney through the process.

If you set up a trust, your estate avoids this process and the person you name to be in charge can take over the handling of the assets without any court involvement and the information remains private. It usually takes less time for administration with a trust.

Even if you have few assets, if you want to avoid the probate

process and make it easier on your loved ones, creating a trust can help to achieve this. A trust can also help to plan for incapacity. If you have a trust and something happens to you, leaving you alive but incapacitated, the person you have named as your trustee can manage your assets for you.

Oregon does not allow for holographic wills (handwritten). There is a statute that allows for a handwritten will to stand if proven by clear and convincing evidence that the author intended the writing to be their will.

Myers indicated that proving it to be a will is time consuming and expensive and is only intended to be utilized as a last resort.

ISTOCKPHOTO.COM/PORTFOLIO/EBSTOCK

Hazelnut Hill

Place your order online at hazelnuthill.com

541-510-4464

17

The family-owned and operated Hazelnut Hill farms 400 acres with the pride that comes with being one of the very few tree-to-table producers in the U.S. Famous for producing delectable hazelnutbased treats from brittles to buttery spreads, Hazelnut Hill also offers their prized product in forms that are both delicious and nutritious. Many of their offerings consist of that single, intensely nutritious ingredient.

Hazelnuts are rich in dietary fiber and Vitamin E, which protects cells. A handful of hazelnuts a day can be part of a heart-healthy, cholesterollowering diet.

They roast and process to order so that every shipment is fresh and flavorful. Salted hazels are

dusted with sea salt that was hand-harvested from the chilly Netarts Bay, just over the Coast Range from the farm.

When you shop with Hazelnut Hill, you’re directly supporting the farm and all of those who work among the trees and in the kitchen.

FOCUS ON HEALTH Step & Spine

Physical Therapy If you have a need for physical therapy, don’t let concerns about COVID safety keep you away.

Step & Spine is ready to help you — with protocols in place to ensure safety.

Delaying treatment just makes problems worse.

Alana Vernon, a physical therapist at Step & Spine’s Sisters clinic, is seeing the effects.

“People are coming in worse off than they usually do,” Vernon says. “They’re in a lot more pain.”

Delay of treatment can mean it takes longer to resolve a problem.

Step & Spine helps patients problem-solve and get back to the activities that they cherish. And establishing a connection with a physical therapist

can be really important right now, relieving anxieties and ensuring that you weather the current storm in the best shape possible.

Your health has to be your top priority — not just avoiding getting sick, but in helping you to live to the fullest. Step & Spine is here to help.

Step & Spine Physical Therapy continues to grow with the addition of their new Madras office (formerly Apex Physical Therapy). The team in Madras is pictured above.

Partners In Care After nearly 20 years providing inpatient care in a six-bed unit, Partners In Care is constructing a new 12-bed Hospice House on its campus in Bend in order to meet the healthcare needs of a growing population.

Hospice House is designed to care for hospice patients with the most acute end-of-life needs or who will benefit from a short stay to provide respite for family members. The spacious suites will accommodate patients in a homelike setting while they receive 24/7 care.

Hospice House is the only specialty hospital of its kind in Oregon east of the Cascades.

Partners In Care serves hundreds of patients each day in their homes and care facilities. Core service lines include Home Health, Transitions, Palliative Care, and Grief Support in addition to Hospice.

Information about the new Hospice House, and a video featuring three patient stories can be viewed at www.PartnersBend.org/campaign.

in 2021 with Virtual Programs!

YWe’re O Uhere R DtoRhelp E A MyouS feelM AT T E R confident

WITH CHRONIC CENTRAL OREGON CONDITIONS Two New Classes in

Retirement Strategies:

TAKE CHARGE OF YOUR HEALTH

Fridays 2-4 p.m., Jan. 29-Mar 5

— COST: $10 — Scholarships Available For more information or to sign up:

541-408-6111

kimr@deschutes.org www.livingwell.co.org

January 2021!

— NO COST — For more information or to sign up:

541-322-7446

sarahw@ deschutes.org www.deschutes.org/ preventdiabetes

To request this information in an alternate format, please call 541-322-7446 or send an email to accessibility@deschutes.org.

in your financial future.

Income • Asset Protection • Annuities Life Insurance • Tax-efficiency Long-term Care • Legacy Planning

541-633-4727

704 W. Hood Ave., Suite C, Sisters, OR 97759 clients@BlueStoneRetirement.com

BLUESTONERETIREMENT.COM

16

Wednesday, January 27, 2021 The Nugget Newspaper, Sisters, Oregon

Wednesday, January 27, 2021 The Nugget Newspaper, Sisters, Oregon

Successful aging in Sisters

By Sue Stafford

AG

ES

Correspondent

LI O/ DR

AG ON IM

To download “Directions,” scan the QR code with your smartphone.

FO

Successful aging requires intention and planning, and perhaps a modicum of luck. Here in Central Oregon, we are fortunate to have many wellqualified professionals and organizations to help navigate the path to and through the aging process.

Financial planning, regardless of the amount of assets involved, can help you make well-informed decisions regarding how and where you will live as you age. BlueStone Retirement in Sisters provides services that help one maximize Social Security benefits and other income sources, reduce taxes, and develop and implement a retirement income plan. There is no charge for the initial consultation.

John H. Myers, of John H. Myers Law Office, is a local attorney specializing in wills and trusts which should be set up while we are still competent.

He offered some valuable information regarding the importance of having a will and why to consider establishing a trust, regardless of the value of your assets (see sidebar at right).

With advancing age, maintaining a satisfactory quality of life can be made difficult by health issues or lack of sufficient funds. There are a number

begins Friday, January 29 for six weeks from 2 to 4 p.m. for a cost of $10. Prevent Diabetes Central Oregon is a free-of-charge, evidencebased program offering attainable lifestyle choices. There are two classes from which to choose, beginning Tuesday, January 26, 1-2 p.m. or 5:30-6:30 p.m. For more information, visit www.deschutes. org/preventdiabetes or www. livingwellco.org.

Yearly vision exams and hearing tests, especially after age 60, or earlier with symptoms, can catch any deficits earlier to avoid creating more serious issues later in life. If hearing loss is ignored, it can create permanent damage to the auditory system, which is not fully correctable with hearing aids. Compromised hearing can lead to isolation and memory loss (see related story, page 24).

Good dental care is an important lifelong practice and can help avoid the development of other health issues. Regular checkups with the dentist and consistent tooth care at home are important habits to sustain.

An excellent resource for older adults and their families is the guide called “Directions,” produced by the Council on Aging of Central

RT

Correspondent

of ways to maintain or enhance your quality of life, but it takes being proactive about one’s own health, both mental and physical.

A consistent level of physical activity commensurate with one’s abilities, eating healthy, balanced meals, and getting adequate sleep every night can go a long way in aging well. Gentle yoga, walking, stretching, and even chair exercise are enjoyable ways to maintain flexibility as physical abilities wane.

Massage relieves stress, relaxes tight muscles, and increases a sense of well-being. Chiropractic care and physical therapy help keep a body aligned and functioning properly.

Accountability to someone else for practicing healthy routines often helps keep motivation up. A membership in a gym, yoga studio, or athletic club, or recreational classes can provide that structure. All of those businesses can be found in Sisters.

If motivation isn’t an issue, there are television programs, YouTube videos, and online exercise regimens that can be done at home, as well as inhome exercise equipment.

Deschutes County Health Services is offering virtual programs available online designed to help participants take charge of their health.

Living Well with Chronic Conditions

Wills and trusts spell out wishes

/ M CO .

TO HO

PO

By Sue Stafford

wherever y o u live.

IST Partners In Care also has home-health services. Hospice care assists not only the patient but the family as well, helping them to understand the end-of-life process and providing emotional support, as well as comfort care for the patient in their own home.

Partners In Care has an in-patient Hospice House that offers up to five days of respite care if the patient needs more aggressive pain management or if family members need a few days break from caregiving.

(See story on new Hospice House, page 1.)

With a wide range of resources and services and a close-knit community, Sisters is one of the best places you can find to live the late years of your life to their fullest.

KP OC

Oregon. The guide provides quick, easy access to listings of supportive services, emergency contacts, financial and legal services, residential and social opportunities, and more.

The guide is available from COACO, can be downloaded from the internet, and is often available at the Sisters Library and Sisters Area Chamber of Commerce offices in their lobbies.

At the end of life, assistance is available from local hospices like Partners in Care and Hospice of Redmond. For people dealing with a life-limiting condition, but who are not at the end of their life, the Transitions program offers services provided by volunteers who come to

To prepare the legal documents needed for the end of life, John Myers, a Sisters attorney, can offer the guidance needed to prepare a will, or if wanted, to establish a trust. Myers outlined for The Nugget the difference between the two instruments used for passing on an inheritance.

In Oregon, if someone dies, their estate goes through the probate court process of transferring their assets. If they have a will, the court looks to the will to see where the assets are supposed to go. If they have no will, the Oregon Statutes, Chapter 112, come into play. Depending on whether the person had children with a surviving spouse, or from another relationship, their surviving spouse is entitled to some and also the children. If there is no surviving spouse or children, then to parents, then siblings, then nieces and nephews, and so on.

Probate can be a good thing because the court is overseeing the transfer of assets to the people you have chosen (with a will) or to the people the state thinks you would choose (without will). The probate process is time consuming (usually between six months to a year) and

expensive (between $6,000-$9,000 in attorney fees and court costs). The probate court process is also public; any person can go to the courthouse and see who you left your assets to and how much it was all worth.

The people chosen to be in charge will have to work with an attorney through the process.

If you set up a trust, your estate avoids this process and the person you name to be in charge can take over the handling of the assets without any court involvement and the information remains private. It usually takes less time for administration with a trust.

Even if you have few assets, if you want to avoid the probate

process and make it easier on your loved ones, creating a trust can help to achieve this. A trust can also help to plan for incapacity. If you have a trust and something happens to you, leaving you alive but incapacitated, the person you have named as your trustee can manage your assets for you.

Oregon does not allow for holographic wills (handwritten). There is a statute that allows for a handwritten will to stand if proven by clear and convincing evidence that the author intended the writing to be their will.

Myers indicated that proving it to be a will is time consuming and expensive and is only intended to be utilized as a last resort.

ISTOCKPHOTO.COM/PORTFOLIO/EBSTOCK

Hazelnut Hill

Place your order online at hazelnuthill.com

541-510-4464

17

The family-owned and operated Hazelnut Hill farms 400 acres with the pride that comes with being one of the very few tree-to-table producers in the U.S. Famous for producing delectable hazelnutbased treats from brittles to buttery spreads, Hazelnut Hill also offers their prized product in forms that are both delicious and nutritious. Many of their offerings consist of that single, intensely nutritious ingredient.

Hazelnuts are rich in dietary fiber and Vitamin E, which protects cells. A handful of hazelnuts a day can be part of a heart-healthy, cholesterollowering diet.

They roast and process to order so that every shipment is fresh and flavorful. Salted hazels are

dusted with sea salt that was hand-harvested from the chilly Netarts Bay, just over the Coast Range from the farm.

When you shop with Hazelnut Hill, you’re directly supporting the farm and all of those who work among the trees and in the kitchen.

FOCUS ON HEALTH Step & Spine

Physical Therapy If you have a need for physical therapy, don’t let concerns about COVID safety keep you away.

Step & Spine is ready to help you — with protocols in place to ensure safety.

Delaying treatment just makes problems worse.

Alana Vernon, a physical therapist at Step & Spine’s Sisters clinic, is seeing the effects.

“People are coming in worse off than they usually do,” Vernon says. “They’re in a lot more pain.”

Delay of treatment can mean it takes longer to resolve a problem.

Step & Spine helps patients problem-solve and get back to the activities that they cherish. And establishing a connection with a physical therapist

can be really important right now, relieving anxieties and ensuring that you weather the current storm in the best shape possible.

Your health has to be your top priority — not just avoiding getting sick, but in helping you to live to the fullest. Step & Spine is here to help.

Step & Spine Physical Therapy continues to grow with the addition of their new Madras office (formerly Apex Physical Therapy). The team in Madras is pictured above.

Partners In Care After nearly 20 years providing inpatient care in a six-bed unit, Partners In Care is constructing a new 12-bed Hospice House on its campus in Bend in order to meet the healthcare needs of a growing population.

Hospice House is designed to care for hospice patients with the most acute end-of-life needs or who will benefit from a short stay to provide respite for family members. The spacious suites will accommodate patients in a homelike setting while they receive 24/7 care.

Hospice House is the only specialty hospital of its kind in Oregon east of the Cascades.

Partners In Care serves hundreds of patients each day in their homes and care facilities. Core service lines include Home Health, Transitions, Palliative Care, and Grief Support in addition to Hospice.

Information about the new Hospice House, and a video featuring three patient stories can be viewed at www.PartnersBend.org/campaign.

in 2021 with Virtual Programs!

YWe’re O Uhere R DtoRhelp E A MyouS feelM AT T E R confident

WITH CHRONIC CENTRAL OREGON CONDITIONS Two New Classes in

Retirement Strategies:

TAKE CHARGE OF YOUR HEALTH

Fridays 2-4 p.m., Jan. 29-Mar 5

— COST: $10 — Scholarships Available For more information or to sign up:

541-408-6111

kimr@deschutes.org www.livingwell.co.org

January 2021!

— NO COST — For more information or to sign up:

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Wednesday, January 27, 2021 The Nugget Newspaper, Sisters, Oregon

Mind-body therapies promote well-being

By Katy Yoder Correspondent

Pain happens. Sometimes it starts in the mind, sometimes from an injury. As we live with the discomfort, the true origins of that limp or lower back pain or headache or stiff knee are hard to pin down. We get used to it. We accommodate it; and quite often, our mood is affected by it. Stoicism, finances and, these days, fear of COVID-19 can stop us from seeking help.

The mind-body connection can be described as a person’s feelings, thoughts, or behaviors and how they physically manifest in the body.

Thoughts, feelings, beliefs and attitudes can positively or negatively affect biological functioning. Our minds affect how healthy we are. On the flip side, how we manage the body as it relates to nutrition, exercise, and other activities can either benefit or undermine our mental states.

A deep dive into beliefs about mind-body connections is complicated territory. Finding a guide to understand and navigate mental and physical challenges can get you closer to feeling better. Mind-body modalities abound in Sisters. Practitioners offer a wide variety of treatments used to overcome chronic and acute pain.

Kendra Littrell manages the Shibui Spa, known for its tranquility and oasis-like environment. “We specialize in Ayurvedic treatments. Our owner went to school for Ayurvedic medicine,” said Littrell. Ayurveda is the art and science of tuning the body into balance. It harnesses the natural intelligence of the body to bring people into optimal health.

“We’re one of a few places that use it on a spa level. We have five different Ayurvedic treatments at Shibui,” said Littrell. After COVID mandated closures, Shibui reopened June 1, to deeply appreciative clients. “We saw clients who were almost in tears… there’s no one hugging and touching. People need touch.” Littrell says people are screened to make sure they are healthy and understand COVID rules. “We want to make sure we are keeping our clients and our employees safe. We’re operating at 50% capacity for physical distancing. Shibui’s therapists are trained in modalities like lymphatic drainage for people recovering from cancer, physical-therapytype massages and cranial sacral. In the end, it’s all about peace of mind,” said Littrell.

Alana Vernon is a physical therapist and the clinic director for Step & Spine Physical Therapy. She’s learned that a successful treatment

plan includes finding the right com- mindfulness, movement, modalities as bination of physical-therapy modali- necessary (ice, heat, laser) and mixing ties and exercises that address each it up. We don’t want to get caught up patient’s unique circumstances. “We with a sixth M — monotony. Doing teach patients how our nervous sys- the same thing over and over can tem changes based on what we apply be boring, and sometimes harmful. to it. We retrain your brain so it’s not That’s why mixing it up is so imporreproducing the pain stimulus. Listen tant,” said Vernon. to your body and don’t go so far that it Greg Zadow is the owner of increases pain. You want that perfect Green Ridge Physical Therapy that spot where you make positive changes just celebrated their 20-year anniwithout making further harm. We help versary. Zadow says recent research our patients find that sweet spot, rec- has shown what all good practitioognizing how their body feels. Too ners have known for years: Whatever many people ignore what their body intervention you are administering, its feels; or they may be too sensitive affects will be magnified if you can and overreact to a sensation that’s normal. You’re training your nervous system with mindful actions.

The more your mind recognizes that certain movements are benefiting healing, the faster the physical therapy can make positive changes. We’re trying to get away from medications.

There’s the five PHOTO PROVIDED M’s: meditation, Beth Hummel treats a patient with laser therapy.

Therapeutic Associates

HELPING PATIENTS GET MOVING!

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Trevor Frideres, D.M.D. Greg Everson, D.M.D. 541-549-2011 www.sistersdental.com

491 E. Main Ave., Sisters

Hours: Mon., 9 a.m.-6 p.m.; Tues.-Thurs., 8 a.m.-5 p.m.; Fri., 7 a.m.-3 p.m.

For years, Therapeutic Associates has been keeping the active folks in Sisters active, despite the inevitable aches, pains and injuries of the Central Oregon lifestyle.

That hasn’t changed, despite the COVID-19 pandemic. They’re still open, with strict COVID protocols in place to ensure staff and patient safety.

Visiting Therapeutic Associates can help keep you out of the emergency room or urgent care.

The staff are experts in triaging musculoskeletal injuries.

Therapeutic Associates welcomes physical therapist Taylor O’Dell to the clinic, working Tuesdays, Wednesdays, and Thursdays.

Whether you’ve banged yourself up on the slopes or are dealing with long-term mobility

issues, Therapeutic Associates can help you recover and learn to move better, avoid injury and perform better in your activities.

All of their work has one goal in mind: helping people in Sisters live the way they want to live in an environment that richly rewards an active, outdoor lifestyle.

Sisters Dental Taking care of your teeth and gums is about a whole lot more than a nice smile. It’s critical to your health.

Don’t put off taking care of your dental health out of safety concerns. At Sisters Dental, COVID-19 safety protocols are built in. They limit numbers in the building, sanitize intensively, and — most importantly — circulate air so that all air in treatment rooms is removed and replaced every six minutes.

Sisters Dental offers a warm, comfortable setting that eases anxiety. They’re even introducing an Australian labradoodle therapy dog, named Prim, who will be around the office to offer a little extra comfort and fun. You can follow Prim’s introduction on Sisters Dental’s Facebook page.

FOCUS ON HEALTH

Sisters Dental offers a full scope of general and cosmetic dentistry with expertise ranging from porcelain veneers to dental implants, crowns and bridges. The team is dedicated to delivering exceptional and personalized dental care for every patient.

Wednesday, January 27, 2021 The Nugget Newspaper, Sisters, Oregon

address the whole person and not just their diagnosis.

“Either through manual therapy techniques looking at balancing the sympathetic/parasympathetic nervous systems or specific breathing techniques, visual field exercises or other mindfulness and meditation techniques, we find we’re better able to improve both local areas of pain and dysfunction, while also having inroads to affecting more systemic issues,” said Zadow. “There are great complexities when we look at pain or disease with regard to stress, but I truly believe there are very few conditions that don’t benefit from a mindfulness practice.”

Beth Hummel opened Hummel Laser Therapy last year after a career in nursing and over 15 years as a massage therapist. She created a practice that blends eastern and western medicine. She’s excited about the positive results she’s seeing with the addition of deep tissue heat laser therapy.

“Its whole purpose is to decrease pain and inflammation,” said Hummel. “Being able to continue outdoor activities and staying healthy both mentally and physically is especially needed this last year for selfcare. It’s working for my clients and has been very successful at keeping people out and having fun. I love

hearing from clients that they’re finally able to get back to the activities they love. People tend to think of using my service only when they’re injured. It’s also effective for clients recovering from surgery, as well as chronic conditions like arthritis. They can finally get back to what they used to do or want to do, and that’s so gratifying.”

Matt Kirchoff is the clinic director for Therapeutic Associates.

“As physical therapists, we frequently find ourselves helping our patients better understand the connection between their bodies and minds as it relates to management of orthopedic conditions. This is particularly important in the management of chronic musculoskeletal pain. Often times these patients have seen numerous providers by the time they land in our office and may have had multiple imaging studies, injections, etc. without any change in the nature of their symptoms,” said Kirchoff.

Therapeutic Associates staff strive to empower patients by educating them on the role stress management, quality sleep, and diet have in the management of chronic musculoskeletal pain.

“Our goal with these patients is to promote self-efficacy in order to get their minds in a place where their bodies will follow.”

Alana Vernon performs a manual joint mobilization technique to help improve segmental mobility at the targeted vertebrae.

PHOTO PROVIDED

Sarah Conroy, of Black Butte Chiropractic, looks at stress to the nervous system, which controls everything including our brain, nerves, and spinal cord.

“It’s constantly dealing with physical and emotional stress. Chiropractic can help with the emotional-mental piece,” said Conroy, who has been in practice for 18 years. “Once you improve the way the spine functions you can improve the way the brain and mind functions… both emotionally and psychologically. Spinal adjustment improves structures but also releases positive hormones, like endorphins, which help the way the mind functions. The mind expands and heals based upon movement. So improving the way a patient is moving improves the mind and functions.”

Conroy sees patients’ moods improve. Their balanced nervous systems cause a positive ripple in their family and community life.

“That’s one of the positive side effects. I help them feel relaxed in our office, that’s when the true healing starts to begin.

Brianna Lattanzi is a professional reflexologist and energy medicine practitioner at Legendary Strategies.

“As a reflexologist, I do a lot of physiology equals psychology. When your feet hurt your energy is affected.

With everything going on with viruses and more, having access to relaxation like reflexology can provide help. The edge of your heel relates to the spine.

There can be instant gratification of pain. We need healing touch,” said Lattanzi.

St. Charles Family Care St. Charles Family Care is passionate about providing patients with comprehensive medical care close to home. Throughout the COVID-19 pandemic, the clinic has been available to provide you with important, routine care in a safe environment.

As always, St. Charles provides a team approach to your care. The Sisters clinic is staffed with primary care physicians, highly trained medical assistants, nurse care coordination, an embedded pharmacist and behavioral health specialist. They offer X-ray services and an outpatient laboratory.

By using a team-based care approach, St. Charles works to ensure you receive the treatment you need based on your unique health circumstances. Because the Sisters clinic is part of St. Charles Health System, patients benefit from ready access to specialized services, including on-site visiting cardiology, orthopedics, and women’s health care.

St. Charles believes active engagement between you and the clinic team is an important part of achieving your health care goals.

Call 541-549-1318 to make an appointment.

The secret to aging & living well is movement!

Improved muscle and spine function, healthy heart, non-stressed mind, well-functioning immune system.

HUMMEL LASER THERAPY — BETH HUMMEL, BSN, RN, LMT —

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Wednesday, January 27, 2021 The Nugget Newspaper, Sisters, Oregon

The best piece of equipment we have is our own body. Simple equipment such as weights and a yoga mat can help your space meet your needs.

Do-it-yourself fitness

By Ashlee Francis Correspondent

Exercise and diet are the two key components to a healthy lifestyle.

When it comes to exercise, current circumstances are making it harder for people to stay fit.

Local gyms are offering online workouts and one-on-one training, but many people still don’t feel safe going out and meeting in person.

Creating a home gym or a space where workouts can be accomplished is an important aspect of staying healthy at home. With limited space, limited or no access to equipment, and lack of privacy, it is easy to make excuses for putting on weight or choosing to watch a movie instead of working out.

Fortunately, all that is needed for a good home workout is the human body.

Find a space in the garage or in a spare corner of the bedroom and create a wellness sanctuary. Yoga mats, weights, cardio equipment and more can be purchased at Back in Action Fitness Equipment in Bend, helping to create a space conducive to your goals. Kevin Roll, owner of Back in Action Fitness Equipment, said sales on equipment have been up for the past eight months, which isn’t a surprise.

Since this local business delivers

anywhere in the state of Oregon, purchases can be made from the comfort of your home and brought to your door.

When asked what he would purchase for his own home gym if he could only have one item, Kevin said, with complete confidence, “Any totalbody exercise piece of equipment: an elliptical, cross rower, or air bike… it allows you to exercise your full body with just one machine.”

If space and budget is an issue, don’t be discouraged. The best piece of equipment we have is our own body. We can do lunges, squats, pushups and more without anything extra.

Create a routine with a local trainer or by doing some research online. The workout routine doesn’t have to be perfect; the main goal is to stay active and limber. Embrace the chaos of life in this moment and push through limitations with mental and physical strength.

Ryan Hudson, owner of Level 5 CrossFit, said, “I did the home bodyweight workouts during both shutdowns and got in the best shape of my life training for the ‘Murph’ workout, which consists of running, pull-ups, push-ups and air squats. All you need is access to a pull-up bar and a place to run. When all else fails I turn to this style of training and always get great results.”

PHOTO COURTESY CEILI CORNELIUS

If a person cannot do the basic movements such as a squat, pull-up, and push-up properly with just bodyweight, weight should not be added to the movement. Proper form and technique are critical. People can get in the best shape of their life from doing mat Pilates and yoga work, targeting the stabilizing muscles. Once that is achieved, it is appropriate to add more weight.

To keep your workout space and the rest of life separate, it may help to creatively organize your space, putting a yoga mat and hand weights on a shelf or in a basket that brings some beauty to the room. Finding music that makes you want to move may also be a big motivator to get started and to keep going. Some people enjoy listening to books on tape or podcasts to keep them entertained throughout the workout. What works to motivate one person may not work for another, so find the best method for yourself.

Go into your workout with a plan and track your progress to stay committed to the process. For instance, if you decide to walk the three-mile loop around your neighborhood three times a week, track how long it takes you. If you want to build upper body strength, write down the weight you lifted with your repetitions and sets completed.

Having a plan before going in will help you get started and creating a baseline will help you keep going.

The best thing you can do for your health during the pandemic to stay healthy and illness-free is to eat well and move. Remember to find a routine, both in nutrition and exercise, that works best for you and that you enjoy. Once you find it, keep pushing yourself to restructure your daily life to this new way of healthy living.

If it is possible to fall off the wagon, it is possible to get back on it. Take charge of your health and feel good about it.

Sweat PNW Staying fit and healthy is more challenging these days, with gyms closed due to COVID-19 restrictions. Ashlee Francis is taking classes right into clients’ homes with daily virtual sessions based around bodyweight exercises that most anyone can do in their living room.

The one-hour sessions are completely different each day, and incorporate various modalities from yoga and Pilates movements to low- and highimpact interval training.

The work is focused on building core strength in stabilizing muscles, which will serve people well when they are able to return to the gym. Solid core strength is a critical component of fitness and helps to prevent injury.

Sweat PNW is also offering a lifestyle challenge

based around nutrition and wellness and healing the gut. Francis is committed to keeping her clients motivated and strong.

To access classes, visit the Sweat PNW website at www.sweatpnw.com. Sign up for each day’s class via email.

Sisters Athletic Club

Dedicated to your health and safety. sistersathleticclub.com

Sisters Athletic Club (SAC) is poised and ready to welcome Sisters back to the gym when regulations allow for it.

Sisters Athletic Club Owner Tate Metcalf is secretary of the Oregon Health and Fitness Alliance board of directors and has been on the forefront of making Oregon’s fitness clubs a safe harbor in the COVID-19 pandemic — and a model for other businesses.

The Club has installed state-of-the art air filtration systems, created stringent sanitation protocols, and reconfigured equipment in a spacious 19,000-square-foot facility to allow for maximum physical distancing. It’s all aimed at creating the safest possible environment for patrons.

Maintaining physical conditioning is

paramount to good health, and SAC has been a community leader for decades in promoting health and wellness for all ages. At SAC, wellness is a way of life. And they are weathering the current storm to continue to be here to serve the community through good times and bad.

Wednesday, January 27, 2021 The Nugget Newspaper, Sisters, Oregon

Maintaining fitness in a pandemic With gym closures, colder weather, and the rise in COVID-19 cases, it may be more challenging to motivate yourself to exercise.

There are many people who welcome the gym closures, thinking they will pick up where they left off once local businesses are allowed to resume normal operations. These individuals are forgetting that muscle shrinks after four days of not using it. So if you’ve taken a four-week — or for some of us — a four-month break, we shouldn’t expect to have the same strength we worked for before the pandemic shutdowns.

“One of my greatest fears is people will return to the gym and think they can lift the same amount of weight or run at the same pace. This train of thought will lead to injury, either acute or chronic,” said Sweat PNW owner, Ashlee Francis The best way to prevent risk of injury is to maintain or even improve your current level of activity. Several individuals and families have already done this, creating home gyms and finding online workouts to follow.

This is a great first step, but without a professional monitoring, there is still a huge potential for injury due to poor form, or trying to lift too much, too soon.

It’s also more difficult for many

people to self-motivate.

Local gyms offer more than just fitness equipment; there is a sense of accountability and community built at the gym.

“Practicing together from home during these uncertain times not only helps to keep our minds and bodies healthy, grounded, and calm — but also allows us to stay connected as a community. Our students are still able to say hello to their friends, check in on each other, and stay in relationship with their teachers and their practices regardless of where they are. This last year has been filled with so much heartbreak and isolation, so being able to continue to move and breathe together as a community has been the greatest gift,” said Kari Anton, owner of Life.Love.Yoga.

For many people, the gym is their home away from home. They rely on their workouts for a sense of selfworth and for the connection they build with other gym goers, helping them feel like part of a team.

Ryan Hudson, owner of Level 5 CrossFit, said, “Taking people’s gyms away has literally taken away their lifeline to staying sane in this crazy world we now live in, so people must workout now more than ever, even if they can’t access an indoor gym. It will help fight depression and mental

Stay committed to your health during gym closures

1. Create a plan. Writing out a plan for what illness as well as the activities to do on which day, with a duration or current pandemic and amount of sets and reps, can help keep people on the far-more deadly track. Ask a local fitness professional to design obesity epidemic. a workout specific to your goals and one which accommodates your schedule.

You can’t get fit and 2. Plan on taking two or three fifteen-minute healthy by doing just walks each day. It won’t take much effort, but the one workout but you benefits of fresh air, movement, and a change of can fix your mental scenery will help improve your mood and energy state with just one.” levels.

Exercise is an 3. Support your local gym owners by attending important tool for classes! Here are some of our local gyms and the options they have available during the mandated fighting depression, closure: loneliness and weight • Sisters Athletic Club: streaming yoga, body gain. It produces sculpt and meditation classes with hopefully more energy, improves to come sleep and increases • Life.Love.Yoga.: daily online yoga and barre immunity. classes, outdoor classes, private classes and yoga “An exercised therapy body lends to a resil• Level 5 CrossFit: 24-hour outside gym access (2,000 sq. ft. covered and secured space with access ient mind and spirit to cardio machines, free weights and more), semiin times of turmoil. private small group CrossFit or weightlifting trainIt’s hard to work out, ing and daily home-workout, app-based training it’s not easy but doing • Sweat PNW: daily online HIIT, stretching, so one can appreciate strength training and Pilates classes with guidance their own accomplishon form and correct movement patterns, private ment, and carry their training and nutrition counseling. attitude into other avenues,” said Andrew Loscutoff, The options are limitless when it trainer at Sisters Athletic Club. comes to home workouts, but mainEach day is a new opportunity taining a community of like-minded to engage in physical activity like a individuals, being held accountable by brisk walk, strength training, yoga a trainer and creating the motivation and bodyweight calisthenics. Exercise to start and, more importantly, comleads to short- and long-term benefits plete a workout may prove to be more for mood, sleep, and overall health. challenging.

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Your Care These times have shown us that nothing is more important than maintaining our health. Your Care stands ready to help the Sisters community do just that, with urgent care available every day.

Dr. Eric Wattenburg urges patients not to delay being seen out of fear of COVID-19.

Located in the copper-top building just off Highway 126 in Redmond — they offer easy and safe access in and out of their facility. Make sure that you stay well by seeking help for ailments before they get more serious. Your Care continues to offer a full complement of health services.

Your Care has the vision to be proactive. This season, it is especially important to protect yourself by getting a flu shot.

Your Care is committed to helping local businesses keep their employees healthy through ongoing occupational medicine programs. It’s all part of a longterm commitment to service and the health of the community.

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Wednesday, January 27, 2021 The Nugget Newspaper, Sisters, Oregon

NUTRACEUTICALS: Products support well-being Continued from page 15

products made with the cleanest and best ingredients that don’t sacrifice standards in exchange for a better bottom line. Their premium-grade supplements are all liposomal formulations, which promote optimal bio-availability and allow more of the product to be uploaded and used by the body.

For the first seven years, the company sold directly to practitioners.

Taber said business was good, but he was getting a lot of calls from people who didn’t have access to Almsbio products.

“Over time we were inundated with calls from patients who were no longer seeing that doctor but still wanted our product. So when we moved to Sisters we became a retail company so everybody can purchase our products,” said Taber.

Taber learned from his customers that, no matter how good a product is for the consumer, if it doesn’t taste good most people won’t take it long term.

“We make things that normally taste good, taste fantastic,” he said. A product that is extremely popular and a good case in point is Glutathione Mito-Therapy+.

“Glutathione is popular now with COVID because it’s protecting mitochondria. It’s an antioxidant. People

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COVID but will help protect you from high toxic loads, viruses, and things that overload your cell with toxicity.”

She Soars Psychiatry Audry Van Houweling is the owner and founder of She Soars Psychiatry, LLC. As a board-certified psychiatric nurse practitioner with additional certification in functional medicine and nutrition, Audry Van Houweling provides holistic mental-health solutions to adults and children.

Audry believes in approaching emotional wellness with a comprehensive lens that considers the roles of trauma, stress management, nutrition, movement, gut health, hormones, inflammation, immune function and cellular function, among others. At She Soars Psychiatry, with locations in Sisters and Silverton — and virtual sessions — Audry utilizes functional medicine, psychotherapy, and thoughtful medication management.

Above all, Audry’s mission is to empower

each client to move away from shame and stigma to a place of strength and hope. At She Soars Psychiatry, your story matters. When not in the office, Audry enjoys hiding out in the woods, riding her trusted horse, running through sagebrush with her pups and adventuring with her husband, family, and friends.

High Lakes Health Care

Walk-In & Same-Day Appointments

541-549-9609 | 354 W. Adams Ave., Sisters Monday-Friday, 8 a.m. to 5 p.m., Closed for lunch from Noon to 1 p.m. daily Lab Hours by Appt., Monday 8 a.m. to Noon

highlakeshealthcare.com/locations/sisters

High Lakes Health Care is dedicated to providing people in Sisters quality care when they need it. The clinic at 354 W. Adams Ave. has a full, dedicated staff so they are able to offer walkin care and same-day appointments. Their boardcertified family doctors provide primary care and urgent care to patients of all ages in Sisters.

High Lakes Health Care is focused on providing comprehensive patient-centered, primary care. Doctors Kevin and Eden Miller, and David Kirkpatrick, PA-C, take the time to listen and get to know you, your medical history, and your health goals moving forward. The primary care physicians develop a personalized treatment plan specifically tailored to your needs and goals.

Whether the issue is minor or major, acute,

or chronic, High Lakes Health Care takes your health concerns seriously. With a commitment to accessible services when you need them, High Lakes Health Care puts patients first.

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Find the link at NuggetNews.com or scan the QR code with your smartphone:

SLEEP: Consistent and sufficient sleep is a critical pillar of health Continued from page 14

Wednesday, January 27, 2021 The Nugget Newspaper, Sisters, Oregon

people who have issues with chronic pain and simply can’t stay in bed for hours at a stretch.

For them, splitting sleep into a nap of a couple of hours and a five-hour stretch in bed may make sense. And for those whose work doesn’t conform with natural circadian rhythms, napping may be a necessary tool.

“If you’re a shift-worker, napping can be your lifeline,” Dr. Dedrick said.

When to seek help If you’re doing all the right things — following the rules — and you still consistently have trouble sleeping, it may be time to get some help. Dr. Dedrick recommends starting with your primary care physician, exploring whether underlying conditions such as diabetes or high blood pressure are causing sleep problems.

Sleep apnea — when breathing is interrupted during sleep — or movement disorders may require the attention of a sleep specialist.

Chronic pain has to be addressed before sleep will come.

“Pain is not a good bedfellow of sleep,” Dr. Dedrick said. “Until you’ve dealt with the pain, you’re not going to sleep.”

Most people can improve their sleep through improved sleep hygiene. And Dr. Dedrick emphasizes that the sleep center has a good track record helping people with more challenging issues.

“I would say that we make the situation better at least 80 percent of the time,” he said.

Sleep, diet, and exercise are the triad upon which health and well-being are built — and it’s important to keep them all up if you want to live well.

Dr. Dedrick highly recommends the book “Why We Sleep,” by Matthew Walker.

we’re scrolling through can be agitating and make it more difficult to sleep. Some people have a hard time resisting the impulse to check email or scroll when they wake up at 3 a.m.

All of this destroys quality sleep.

“Just get the phone out of your bedroom,” Dr. Dedrick insists.

It’s 3 a.m. and I’m wide awake Some people have no problem falling asleep — but they wake up at 3 a.m. and they’re awake.

Dr. Dedrick notes that falling asleep and remaining asleep are two separate processes in the body.

“They have to hand off the baton to each other,” he said. “The baton can get dropped.”

When that happens, the body takes cues from the brain and thinks it’s time to get up.

“The body says, ‘OK, I guess we’re waking up — let’s power up the factory.’”

The heart rate goes up and the body gets ready to rise. When that happens, there can be a cascade of effects that make it hard to go back to sleep. We start thinking about all we have to do the next day — and we start getting anxious about not being able to relax.

To break that cycle, Dr. Dedrick suggests finding a technique that gets your brain to “simmer down.”

Yoga breathing techniques can be helpful.

Put aside the fretting.

“Tell yourself, ‘I’ll deal with that in the morning,’” Dr. Dedrick said.

To nap or not to nap In the dark depths of winter, a nap on the couch is mighty tempting. That can be a good thing — or not — depending on length and how much we’re sleeping at night.

“Short naps are probably good for you,” Dr. Dedrick said. “It can be surprising how restorative a brief nap can be.”

When we’re feeling wrung out in the afternoon, a short nap is a far better idea than a jolt of coffee.

A restorative nap is a brief 20 minutes — a half hour at the outside.

Longer than that, you may be throwing your sleep cycle into disarray.

“If your goal is to sleep well at night, napping during the day is going to be counterproductive,” he “Just get the phone out of your bedroom.” said.

— Dr. David Dedrick Longer naps may be in order for ISTOCKPHOTO.COM/PORTFOLIO/LSOPHOTO

SHOP Sisters.

Give LOCAL. Bring Smiles The Nugget Newspaper is on a mission to deliver the news and opinions of the greater Sisters area to its residents. We also take pleasure in sharing the heartwarming stories that put a smile on your face as you read; tales of overcoming hardships, neighbors stepping up to help, a community that never quits putting its best foot forward.

Readers of The Nugget Newspaper can support our mission by supporting our advertisers, as we will continue to do in any way possible through and beyond the pandemic. We encourage you to do business locally.

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Visit NuggetNews.com and click on “Subscriptions & Support,” choose “Sponsor Small Business Advertising in The Nugget” then indicate which business you’d like to provide funds for on the form, or drop a check in the mail with a business noted on the memo line to: The Nugget, PO Box 698, Sisters, OR 97759.

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Wednesday, January 27, 2021 The Nugget Newspaper, Sisters, Oregon

Don’t ignore hearing problems — get tested now

Wash fresh produce as soon as you get home under warm, running water, scrubbing gently at the surface.

Safe shopping for better health

By Ashlee Francis Correspondent

This past year of living through a worldwide pandemic has restructured our way of living. Some people used the time in lockdown to improve health through cleaning their homes, making time to meditate, and creating fitness routines to help them lose weight or tone their bodies. On the other hand, many people took advantage of the time to create comfort foods, with popular new hobbies consisting of making banana bread and sourdough. Depending on how one views this pandemic, the high risk of leaving your house could either be a huge deterrent to getting healthy or the driving motivator.

It’s difficult walking into the produce aisle at the grocery store and seeing people pulling their masks off to smell the produce or licking their

fingers to open the plastic bag before choosing their fruit with that same saliva-covered hand. The idea of the virus, the flu, and other germs being spread easily in the produce aisle may have people running toward the middle aisles of processed foods: cereals, crackers, rice and more.

It makes sense that grabbing a wrapped candy or protein bar as a snack would seem safer than picking up an apple that has been touched by multiple shoppers and employees.

Eating this way is not the best thing for your health though. Processed foods contain sugars and stabilizers, such as gums, to help them last longer on the shelves. When we put these into our bodies, we are consuming toxins that can irritate our guts and lead to inflammation, higher stress levels, and illness. The purpose of not getting the produce was to stay safe, but instead we have put ourselves more at risk.

In that case, we could put the very best hearing devices on that patient’s ears and they will still have limitations based on their decreased speech understanding scores (processing abilities). We can treat the hearing loss most effectively the sooner the patient comes in for help.”

According to Tandy, there is no cost for an exam. However, Medicare does not cover the cost of hearing aids.

“That’s why we find it really important to offer a large variety of styles and technology levels to meet different budgets,” said Tandy.

To eat whole, nutritious foods while staying clear of germs, try washing your produce as soon as you get home. Rinse your fruits and vegetables under warm, running water, scrubbing gently at the surface. There is no need to use soap or bleach; running water will be enough as long as you rub the extra grime off. For firm produce, such as potatoes, apples and carrots, use a produce brush to get them clean.

Dry your produce after washing, then store as usual. For produce with a peel, such as bananas and oranges, washing is still a good idea. You may not plan to eat the peel, but reducing the risk of anything on the peel rubbing off onto your hands or the other produce

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Do you notice you have to turn up the volume on your TV in order to hear the dialog in your favorite show?

When your son calls on the phone, do you find yourself asking him to repeat what he just said because you didn’t catch it all? These can be indications of early hearing loss and mean it’s time to schedule a hearing test.

Hearing loss is one of the most common disabilities in elderly people, affecting about one-third of people over the age of 65, according to the American Academy of Neurology.

Peripheral age-related hearing loss is caused by problems in how the inner

annoying and can also indicate hearing issues.

Do you find yourself more frequently asking people to repeat what they just said? Is it becoming more difficult to hear when you are talking on the phone? You may need to adjust the volume on the television or when you are on your computer in a Zoom meeting. Any one or more of these situations could be indicating a loss of hearing.

“If hearing loss is not addressed early on, one runs the risk of permanent damage to the auditory system,” according to Tandy. “The longer one goes with an untreated hearing loss, they lose the ability to process the speech that comes in.

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Correspondent

ear and hearing nerves function and leads to people not being able to hear.

Lanie Tandy, a hearing instrument specialist with All American Hearing in Redmond, advises that anyone over the age of 60, or sooner if they are experiencing particular symptoms, should schedule an appointment for an assessment of their hearing.

Symptoms of hearing loss include trouble understanding speech. You may be hearing what someone is saying but you are having difficulty understanding them clearly. You may find when you are in a noisy room, or there is a lot of background noise, you have trouble understanding what the person you are listening to is saying. Ringing in the ears (tinnitus) is

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By Sue Stafford

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will help keep food clean.

Even if you do choose to buy cereal or packaged items, there is a thought that the virus can live on cardboard boxes for up to 24 hours and on plastic for two to three days. Clean the surfaces of these items when you arrive home, keeping them separate from clean items in your home until finished. Afterward, wash your hands well, especially before touching your face.

CO TO. PHO IST O C K

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