peaking - The Time of Your Life by SNMG Interactive

Spring | Summer 2017

Volume 1 | Issue 1

The time of your life.

Hit the road Make an RV your home on wheels Inside this issue: A perfect picnic Day trip or afternoon jaunt?

Can’t miss sleep 9 tips to make sure you are refreshed

No slowing down Feature Story:

Take a hike

Don’t let allergies keep you indoors

Can’t miss trails to visit

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Healing that works.

Caring that

wows.

A healthier you starts with us. From a healing environment that puts patients first to the latest technologies, acclaimed physicians and state-of-the-art facilities, Carson Tahoe is dedicated to improving the health and well-being of our community. By providing the highest quality of care, Carson Tahoe is helping Northern Nevada thrive.

An Affiliate Of

• • • • • • • • •

Acclaimed Open Heart Surgery Program CoC Accredited Cancer Center Behavioral Health Services Baby-Friendly Designated Hospital Labs & Imaging throughout the Region Physical, Speech & Occupational Therapy Outpatient Surgery Convenient Urgent Cares & Walk-in Clinics Multi-specialty Medical Group

1600 Medical Parkway | North Carson City | (775) 445-8000 | www.CarsonTahoe.com One System of Complete Care

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The time of your life.

Publisher

Brooke Warner

Editor

Adam Trumble

Assistant Editor

Charles Whisnand

Director of Sales

Mick Raher

Lead Advertising Executive Design & Layout Advertising Executives

Jenny Treece Rob Fair Tara Addeo Brad Bancroft Will Critcher Beverly Crossland Carolan LaCroix Bethany Sam

The Record-Courier Lahontan Valley News

Helping Northern Nevada See Clearly At EyeZone, weâ&#x20AC;&#x2122;re committed to providing quality eye care with professional, friendly service at any of our four locations.

Publisher, Pat Bridges

Official Optometrist of the Wolf Pack

Publisher, Steve Ranson

All photos courtesy of Getty Images

www.EyeZoneNevada.com West Reno

South Reno

Carson City

Stateline

9700 S. McCarran Boulevard

10583 Double R Boulevard

911 Topsy Lane Suite 236

276 Kingsbury Grade Suite 103

827.3937

323.4391

267.9160

588.3500

Volume 1 | Issue 1 | Spring/Summer 2017 |

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Health is what we do, you are why we do it.

Lori, RN, CVMC Infusion Center

Whether you need routine scheduled care, emergency surgery or treatment, or resources to keep you healthy all year long, you can count on Carson Valley Medical Center. Our trusted healthcare providers are located throughout the Carson Valley to give you and your family the best care, close to home. CVMC - Your Community Hospital

Alpine Medical

24-hour hospital, emergency room, surgery, and outpatient services. 1107 Hwy 395 Gardnerville, NV 89410

Internal medicine, allergy testing and treatment, cosmetic treatments. Steven Brown, MD 1667 Lucerne St., Suite A Minden, NV 89423

(775) 782-1500

(775) 782-9118

CVMC Urgent Care

Convenient care without an appointment. Consider urgent care for infections, respiratory illness, sprains, lacerations, and non-life threatening urgent medical needs. Kenneth Gibb, MD 897 Ironwood Drive Minden, NV 89423

Job’s Peak General Surgery

Advanced surgical services and wound care. Mark DeMar, MD, FACS Kraig Knoll, MD, FACS 1516 Virginia Ranch Road Gardnerville, NV 89410

(775) 783-3020

(775) 782-1610

Job’s Peak Internal Medicine & Family Practice

CVMC Senior Care

Specialized care for patients over 65. Evan Easley, MD Judith Rosso, DO Garrett Schwartz, MD Glenn Thorp, MD Ronna Alcartado, APRN Leslie McGraw, APRN 1516 Virginia Ranch Road Gardnerville NV 89410

Comprehensive care for your family. Evan Easley, MD Judith Rosso, DO Garrett Schwartz, MD Glenn Thorp, MD Ronna Alcartado, APRN Leslie McGraw, APRN 1520 Virginia Ranch Road Gardnerville, NV 89410

(775) 783-4823

(775) 782-1550

Ironwood Primary Care

Comprehensive care for your family. Rose Paiva, MD 897 Ironwood Drive Minden, NV 89423

(775) 782-1610

Minden Family Medicine & Complete Care

Same-day appointments, scheduled visits. Walk-ins welcome on a limited basis. Discounted fees for service based on income. Colleen Kriss, DO Carrie Emory, PA-C Tim O’Neill, PA-C Debra Tomaszewski, PA-C Tilda Martin, FNP, BC 1649 Lucerne St. Minden, NV 89423

(775) 782-1603

Topaz Ranch Medical Clinic

Same-day appointments and scheduled visits available. Walk-ins welcome on a limited basis. Discounted fees for service based on income. Evan Rowley, PA-C 3919 Carter Drive Wellington, NV 89444

(775) 783-3096

w w w . c v m c h o s p i t a l . o r g

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WWW.CVMCHOSPITAL.ORG (775) 782-1500

HEALTH HEALING brought to you by Carson

Valley Medical Center

Hey There, Sleepyhead... What’s Keeping You Up? Slumbering. Snoozing. Sawing logs. No matter what it’s called, a good night’s sleep never becomes tiresome. Unfortunately, millions of people aren’t getting the seven to eight hours of ZZZs every adult needs—every night—to support good health. If you’re among those sleepyheads, perhaps it’s one of these common sleep disorders that’s keeping you up: ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ

Disorder

Signs and Symptoms

Possible treatments

Insomnia

• Trouble falling asleep or staying asleep at night. • Waking up too early. • Sleeping for only short periods of time. • Difficulty focusing during the day.

• Sleep medications. • Lifestyle changes, such as exercising more and avoiding alcohol, caffeine and tobacco. • Better sleep habits, such as going to bed at the same time every night and getting up at the same time every morning. • Therapy to relieve sleep anxiety.

Narcolepsy

• Sudden sleep attacks during the day—even when doing something active, like walking. • Extreme or irresistible daytime sleepiness. • Sudden muscle weakness when awake (called cataplexy), often triggered by a strong emotion. • Hallucinations.

• Stimulant medicines to increase daytime alertness. • Medicine to promote sleep at night. • Medicines that treat depression—which can help with muscle weakness, sleep paralysis and hallucinations. • Lifestyle changes, such as taking naps, following a regular sleep schedule and relaxing before bedtime.

Restless legs syndrome (RLS)

• Creeping sensations in the legs that create an urge to move them. (Walking or kicking offers some relief.)

• A combination of two medicines—one to regulate dopamine levels and one to promote sleep.

Sleep apnea

• Frequent pauses in breathing while sleeping. • Nighttime gasping or snoring. • Morning headaches. • Irritability or depression. • Dry mouth upon waking.

• Treatment of underlying conditions, such as a nasal condition or heart failure. • Breathing devices worn while sleeping, such as a continuous positive airway pressure (CPAP) machine. • Weight loss. • Surgery.

ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ

you think you have a sleep disorder, ask your doctor for help finding your way back to dreamland. If you and your doctor decide that a visit to a specialist is in order, the CVMC Sleep Lab is your local option, to help you stop counting sheep and get some sleep. For information, call 775.783.4836. Sources: Centers for Disease Control and Prevention; National Heart, Lung, and Blood Institute

Volume 1 | Issue 1 | Spring/Summer 2017 |

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Hiking trails to check out By Teri Vance Carson City is a beautiful town boasting an awesome array of trails to challenge serious hikers or easier grades for those looking for a casual, while still beautiful walk. Our impressive system of trails will connect you with many parks and open spaces right within the city limits. In fact, Carson City’s inaugural Epic Ride’s mountain bike race — the Carson City Off-Road — was named the nation’s best in 2016. Here’s a summary of some of the top trails in Carson City:

Waterfall Trail — Because Nevada’s capital city is in the heart of the high desert, it may be surprising to know there’s a beautiful waterfall that runs all year round. What’s even more surprising is that it is less than a half-mile from the trailhead at the top of King Street. Walkers can take a fairly easy stroll to the waterfall and back along the marked trail or they can follow a longer loop that connects to the waterfall on the Ash to Kings Canyon Trail for a five-mile hike.

Ash to Kings Canyon Trail — This trail is the spotlight of the Carson City trail system. You access it by driving up the dirt road past the trailhead at the top of King Street. The trail extends 7 miles from Kings Canyon to Ash Canyon. Hikers can park cars at the different trailheads and hike from one end to the other. For a shorter, but still challenging jaunt, hikers can begin at the trailhead on the Kings Canyon side and trek 2.3 miles to a small waterfall then turn back around for a 5-mile trip.

Prison Hill — Prison Hill is a 2,500-acre natural recreation area. While the southern area is dedicated to motorized use, the northern side presents a sequence of trails for hikers and bikers as well as horses. It’s a substantial climb in sand and rocks with little vegetation —the kind of beauty unique to the desert climate. It offers spectacular views of the Carson River to the east and the city to the west. Two easy ways to access the system can be found on the east end of Koontz Lane and Clearview Drive.

Never miss a good day to take a nice stroll on one of Northern Nevada’s beautiful hiking trails.

Riverview Park — For people looking for an easy walk with beautiful views of the Carson River, Riverview Park, also known as Korean War Memorial Park, offers the perfect solution. The 109-acre park has trails from a half-mile long to just over a mile. It’s relatively flat terrain on a wide-grated trail. Dogs are allowed both on and off leash. It makes for a leisurely walk, part of which is along the river, among willows and cottonwood trees. ●

D��’� �is� � T��G!

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Hiking tips: While the high desert creates a beautiful backdrop for a hike in the mountains or a walk along the river’s edge, it can also be a dangerous environment. Knowing this, hikers should be prepared anytime they venture into the wilderness.

Always bring plenty of water.

For longer or overnight trips, consider a water filter to refill from natural sources. Bring along a snack for fuel.

Dress in layers.

The weather can be unpredictable. Cool mornings can quickly transform to blistering afternoons then to cold evenings. Be prepared.

Protect yourself from the sun.

Always wear sunscreen, and be sure to pack extra on longer outings. Make sure to wear a hat, sunglasses as well. Long sleeves and pants can offer even better protection.

Bring your cell phone.

Make sure to let someone know where you’re going. Update them if plans change. Bring your cell phone in case of an emergency. Consider a solar charger if you plan to be gone for a day or more.

Get a map.

Cell phones are great GPS devices —as long as they have service and battery. Don’t count on service as you get farther from civilization. Keep a map on hand to make sure you know where you’re going. Not to mention, it feels even better to be out in nature when you’re disconnected from all electronics.

inc.

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Smart financial planning

The Tough Questions Before it’s possible to make a customized, solid financial plan, you have to ask yourself some tough questions. They include:

By Green Shoot Media It’s never too late to build a strong financial plan. Even if you’ve already got a good handle on your financial future, you may find the need to refine their plan as life events and medical issues arise. By working closely with a certified financial planner, you can establish a strong working relationship that is focused on protecting and growing your assets during your retirement age. This means more money on hand for you and a healthier amount of assets for your family members. Common Mistakes One of the most fundamental mistakes senior citizens can make in regards to money is not having a comprehensive plan. Urgent needs and unforeseen events can throw anyone for a financial loop if there isn’t a strong plan in place. Working closely with a financial advisor or trusted family member to establish and carry out your plan can make the difference between saving enough money and running short on funds later in life. Make sure while building your plan that you prioritize your expenses and get educated on what a strong plan is supposed to look like. Consider all options at your disposal, and remember to research any changes to your portfolio or stock plan before you follow through with them.

• What do I want to do and spend in retirement? • Where do I want to live, and who do I want to spend time with? • Will I continue working part-time or will outside income stop? • How do I see myself supporting family members in the future? • What kinds of healthcare options do I want for myself down the road? Go over your answers with your financial advisor or family member to help drive the creation of your financial plan. Boost Your Income There are many aspects of retirement to look forward to: the travel, the free time and fewer responsibilities, to name a few. But generally speaking, there is also less money coming in. That leaves many seniors to carefully plan their spending to avoid falling short on the monthly amount they need for groceries, medication and entertainment. If savings, pensions and Social Security aren’t enough for you to live comfortably, you have many options to set yourself up for a brighter financial future. One idea is to consider delaying your retirement until you stow away a nice nest egg

or put more into your high-growth savings plan. Check with your local Social Security office to see what your payment structure will look like if you wait a few years to draw it. Below are some other tips for boosting your income during your golden years. Go Back to Work Part-Time If you’re like many newly retired Americans, it may feel strange waking up with no employment responsibilities. Once you settle into a routine of relaxation, you might still feel the pull to become involved with something that keeps you busy throughout the day. Part-time employment can help you offset extra expenses and give you the satisfaction of contributing to the workforce. You may find that organizations are looking for someone just like you, especially if you’re looking to apply your

background and career expertise to help them achieve their goals. Check in with your local career advisory firm to see what is available in your area. Be ready to describe what your ideal role looks like and how many hours per week you would like to work. Home Equity If you own your home, you may be sitting on an excellent source of extra income. A home equity loan, line of credit or a reverse mortgage are all options to consider that can give you a lump sum of money with a fixed repayment schedule, depending on the option you choose. These types of financial tools are there to help you free up extra money for your savings or home improvement projects. Before signing the dotted line on any of the above options, check in with Federal Trade Commission or meet with a government-approved organization to make sure you’re entering a legitimate agreement. The U.S. Department of Housing and Urban Development approves the official booklet, titled “Use Your Home to Stay at Home.” The guide can navigate you through all the options. ●

It is never too late to build a strong financial plan.

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Kyle Smaine:

World Champion Skier/Patient

World Champion freestyle skier Kyle Smaine is no stranger to competition. Being ranked among the top athletes in the world requires training on and off the snow. When heâ&#x20AC;&#x2122;s not competing in the half pipe, Kyle races mountain bikes to maintain his focus and athletic agility. His first choice in orthopedic careâ&#x20AC;&#x201D;Tahoe Center for Orthopedics, home to the specialists who care for Kyle Smaine and champions like you!

Tahoe Center for Orthopedics Barton Health

Photo :

Brian

Walke r

935 Mica Drive, Bldg. C, Suite 13, Carson City, NV 775-783-3065 TahoeOrthopedics.com 2017 PEAK Full Page-2.indd 1

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| Volume 1 | Issue 1 | Spring/Summer 2017 3/7/17 11:46 AM

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The impact of second-hand smoke By Carson City Health and Human Services For many Nevadans, smoking in restaurants, grocery stores, and other public spaces is a faint memory, but before 2006, lighting a cigarette was allowed in these spaces. In places like restaurants, where smoking used to be inadequately separated into “smoking” and “non-smoking” sections, the haze has lifted and the air is free of smoke. Patrons and employees can breathe easily thanks to an important legislative victory for public health. In November 2006, Nevada voters chose to protect the public from the harmful effects of second-hand smoke exposure by voting “Yes” on the Nevada Clean Indoor Air Act. The act went into effect on Dec. 8, 2006.The passage of this measure provided substantial changes to Nevada smoking laws and protects children and adults from second-hand smoke in most indoor public places.The act has provided over 1 million Nevadans with clean air to breathe.

Tobacco use is the leading cause of preventable death and disease in the U.S. and worldwide. Second-hand smoke is the third leading cause of death in the U.S., killing an estimated 42,000 nonsmokers each year. In Nevada, $1.08 billion is spent in annual health care costs directly related to tobacco use. This doesn’t include the costs associated with second-hand smoke exposure or indirect costs related to smoking. According to the Centers for Disease Control, second-hand smoke contains over 7,000 chemicals and at least 70 of them are known to cause cancer. Secondhand smoke is a public health hazard. The U.S. Surgeon General, the National Cancer Institute and the Institute of Medicine have all stated that there is no safe level of secondhand smoke. Regular exposure to second-hand smoke increases the risk of developing lung cancer, heart disease, and stroke in non-smoking adults by 20-30 percent. Even brief exposure to second-hand smoke can interfere with

Smoke-free apartments are in demand!

normal functioning of heart, blood, and vascular systems. People with chronic conditions are more likely to suffer when exposed to second-hand smoke. About 40 percent of nonsmokers in the U.S. are exposed to second-hand smoke. More than 1 out of 2 children are exposed to second-hand smoke in their home. Second-hand smoke can also cause sudden infant death syndrome and a number of health conditions in children, including middle ear infections, asthma, and respiratory infections. While efforts continue to improve the Clean Indoor Air Act, we in tobacco control and prevention would like to encourage smoke free environments beyond the law. Currently, only 19.6 percent of Nevadans smoke. That means 80.4 percent do not smoke and want to protect their health from second-hand smoke. The most effective, proven way to reduce tobacco consumption at all age levels is the creation of smoke-free workplaces, restaurants and public places. Demand for smoke-free parks and trails are on the rise. Washoe County has recently engaged to adopt ordinances for the county and cities of Reno and Sparks to prohibit smoking in these areas. Efforts by local college campuses are protecting students, staff,

faculty and visitors from second-hand smoke exposure through tobacco free polices. Currently, there is new cause for concern related to the second-hand e-cigarette aerosol (called water vapor by the industry), because it has been found to contain nicotine, ultrafine particles and low levels of toxins that are known to cause cancer. People exposed to e-cigarette aerosol can absorb nicotine (measured as cotinine), with one study showing levels comparable to passive smokers. Exposure to fine and ultrafine particles may make respiratory ailments like asthma worse, and constrict arteries which could trigger a heart attack. E-cigarettes contain and emit propylene glycol, a chemical that is used as a base in e-cigarette solution and is one of the primary components in the aerosol released by e-cigarettes. Shortterm exposure causes eye, throat, and airway irritation and long term exposure can result in children developing asthma. Even though propylene glycol is FDA approved for use in some products, the inhalation of vaporized nicotine in propylene glycol is not. Some studies show that heating propylene glycol changes its chemical composition, producing small amounts of propylene oxide, a known carcinogen. If you smoke, you can quit. Nevada offers free individual counseling by professionals through the Nevada Tobacco Quitline:1-800-QUIT NOW or online at NevadaTobaccoQuitline.com. ●

The majority of our residents want to live in smoke-free homes!   

There is no safe level of exposure to secondhand smoke! Air filters, cleaners, and barriers are not effective for clearing smoke from an apartment or preventing infiltration! More and more landlords have added No Smoking to their lease addendum!

No-smoking policies attract tenants and reduce maintenance costs, fire risks and health hazards.  

Smoking is not a specially protected liberty or privacy right! Prohibiting smoking within your building is legal!

Attention Property Owners and/or Managers: Already smoke? Get a free listing on our smoke-free apartments registry. Ready to go smoke-free? We can help sort through common questions and concerns!

Attention Tenants: Looking for smoke-free housing? Check out GetHealthyCarsonCity.org/tobacco for the Carson City Smoke-free Housing Registry.

The Nevada State Apartment Association has resources for property owners, managers and tenants. Learn your rights at nvsaa.org! Learn more about Smoke-Free Carson City at:

The U.S. Department of Housing and Urban Development (HUD) now recommends a smoke-free policy for all public, subsidized, and market-rate housing.

SmokeSmoke-Free Carson City! An initiative by Carson City Health & Human Services.

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| The time of your life.

Second-hand smoke is the third leading cause of death in the U.S.

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EXPERT

EYE CARE Eagle Vision is committed to providing

eye care and customer service to our patients the best

in the Carson City area. Make an appointment today and see why we are the best!

Comprehensive eye exams for all ages Designer frames to fit every budget Contact lenses LASIK surgery consultation Cataract surgery co-management Glaucoma testing and treatment Macular degeneration And much more

Farnaz Khankhanian, OD, FAAO

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Your next picnic: A day trip or an afternoon jaunt? By Karel C. Ancona Spring is upon us and summer is right around the corner, making this the perfect time to pack a picnic and get outdoors. One of the great things about where we live, is the abundant natural beauty and different terrains we enjoy. Whether going it alone or sharing it with a special someone or the entire family, picnics are a relatively inexpensive way to enjoy the simple things. Here’s just a few options: Carson City offers an array of options. Even within the confines of the Capital City’s boundaries, Mills Park and the Legislative grounds are serene environs. Always a calming influence, what is especially unique about the grounds are the oftenseen deer roaming by, and at noon, the church bells ring out a variety of popular songs, adding something special and unique. Mills Park, at 1111 E. William St., is located adjacent to the Carson City Community Center and the Community swimming pool. The park offers endless grassy areas, picnic tables and pavilions, two ageappropriate playgrounds, a miniature railroad, skateboard park and more. So whether you want to take a bag lunch, a good book and spend some quiet time alone, share time with others, or have a play date with the grandchildren, Mills is close and offers something for everyone. For more information or train operation hours, call 775-887-2262 Davis Creek Campground and Bowers Mansion are located in Washoe Valley, in close proximity to each other, and both are great picnic spots. The facility has full campsites with tables, available for a day or overnight trip. Built in 1863 by Lemuel Bowers and his wife Eilley Orrum Bowers, Bowers Mansion is open for tours and is a beautiful example of period life in early Nevada. The home is the centerpiece of Bowers Mansion Regional Park. Individual and group picnic areas are available, or take a blanket and enjoy the grassy lawns and knolls that comprise the property. There is also a hiking trail to the Bowers family grave site.

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Located at 4005 Bowers Mansion Road, (Old Highway 395), call 775- 849- 0201 or visit www. washoecounty.us for more information. Carson City also offers a variety of walking and hiking trails, open spaces and more, perfect for an outing. For a complete list of where to go, visit www.carson.org and click on Government. From there click on Departments G-Z. The Parks, Recreation and Open Spaces tab is on the menu. Minden and Gardnerville have invested heavily in an array of community parks and open spaces. Some are designed for specific use such as sports and horseback riding, and all offer picnic spaces. For details, see visitcarsonvalley.org. Genoa is a picturesque community, rich in history. The sprawling Mormon Station State Park and Genoa Park are both picnic perfect. For more information visit www.genoanevada.org. Markleeville, Calif., in Alpine County, is 21 miles up Highway 88 from Minden. A little mountain town, Markleeville is a beautiful gem nestled in the Sierra Nevada and is surrounded by plenty of forest lands perfect for picnicking and hiking. Within the town itself find The Wolf Creek Restaurant & Cutthroat Saloon, with its history as the town’s gathering place now re-imagined, The General Store, Markleeville Art Gallery and a museum. For more information, visit www.markleevilleusa.com. Grover Hot Springs is located four miles west of Markleeville, Calif. Wildlife is abundant and bears are frequent visitors, so everyone is strongly advised to use the bear-proof boxes on site, even during the day. Camping is also available for those wanting to do more than a day trip. For additional information, visitparks. ca.gov or call 530-694-2249. Sorensen’s Resort in Hope Valley seems a million miles away, though it’s just 23 miles out of Minden, on Highway 88. Food and lodging are available, or leave the beaten path and create your own adventure. Breathtaking Sierra Nevada views and

Whether you want a day trip or an afternoon escape, plan a picnic and enjoy the great outdoors.

meadows, make this the perfect place to recharge. For more information, visit www.sorensensresort.com or call 530-694-2203. Topaz Lake is located on Highway 395, 21 miles south of Gardnerville and offers camping, picnic areas and fishing. Nearby Topaz Lodge has RV sites, a coffee shop open all day and a steakhouse with dinner service. Lake information available at www.douglascountynv.gov . Lodge information is available at www. topazlodge.com . Lahontan State Park is located off Fir Street in Silver Springs. Thanks to a solid winter, water levels, which have suffered greatly over the years, there is hope that boating and other activities will return. Most beach expanses are undeveloped with no water or restroom facilities, but do provide quiet and solitude, except on holiday weekends. At that point, expect lots of people. The Lahontan Recreation Area at the front of the park and Developed Beach 7, do offer restrooms, running water and picnic spaces. For more information, visit www.parks.nv.gov . Fort Churchill State Park, located on Alternate 95A just south of Silver Springs, is located along the Carson River. High desert meets towering cottonwoods growing along the river. Highlights are explained on markers. Visitors are asked to stay on the

pathways, as a measure of protection for this standing historic artifact. For more information, visit parks.nv.gov. Located off Nevada SR 208, Wilson Canyon Recreation area sits alongside the Walker River, 13 miles west of Yerington. Situated on Bureau of Land Management land, the area is a popular site for ATV and dirt bike enthusiasts, complete with large staging and camp areas, and also offers fishing and hiking. Developed picnic sites sit waterfront. Take a few to walk the Wilson Canyon Interpretive Trail. Beware of rattle snakes. For more information, visit www.blm.gov . Dayton State Park is located in Dayton and protects the historic Rock Point Stamp Mill site. The park is nestled among cottonwood trees, alongside the Carson River. Campsites and a day use area are available, and a walking path meanders along the river, which has some good areas for swimming and fishing. While in Dayton, visit the Old Town Historic District. There you will find the Old Schoolhouse Museum and just up the road, the cemetery, dating back to Nevada’s earliest days. This is the home of Odeon Hall, where part of the movie “The Misfits” (Marilyn Monroe’s and Clark Gable’s last film, released 1961) was filmed. For information, visit www.parks.nv.gov or www.stateparks.com. ●

| The time of your life.

3/13/2017 8:30:52 AM

We’re proud to be rated at 4 Stars on Patient Home Care Experience The Center for Medicare and Medicaid Services (CMS) created the Home Health Consumer Assessment Star Ratings program to measure the experiences of people receiving home health from Medicare-certified home health agencies and to help you decide which one will be best for you. The rating is made up of four key measures that attempt to summarize the patients’ and their families’ perspective of the home health they have received. These measures include: •

Care of the patients - Delivery and knowledge of the care plan

•

Communication between providers and patients - Understanding and explaining patient’s care

•

Speciﬁc care issues - Providing care for the patient’s needs

•

Overall rating of care

stars

P A T I E N T

What’s behind our 4-Star rating? The BEST Patient-Centered Care

A W A R D E D

If you see an agency that has a 4-star rating, you can be sure that the caregivers are providing patientcentered care on a consistent basis that is far above the average. Only the top performing agencies in the nation have reached this level.

Dedicated to Outstanding Care We are honored to be recognized as one of the few 4-star agencies in the country providing excellent patient care. But most importantly our focus remains on our patients, our outcomes and how we can help our referral sources and our community. To learn more about our 4-star rating or to refer a patient, just call.

725 Basque Way, Suite 3 | Carson City, NV 89706

775.884.0100 | www.kindredathome.com

For more information, please call us today at 775.884.0100 or visit homehealthcahps.org

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Pack the perfect picnic

A book, a hat and a blanket are just a few of the must-haves on your picnic.

By Karel C. Ancona When packing the perfect picnic, food safety and ease of service are both top considerations. While the idea of a basket, checkered napkins and macaroni salad may harken back to simpler times, consider taking a cooler, or at very least plenty of ice packs. That way, if you decide to take mayonnaise-based foods and condiments, given they are traditional picnic fair, you can do so safely. Picnics can be as simple or complex as you want to make them. Doing all the food prep ahead of time and being able to simply enjoy the day without cooking is often first choice, while others love the idea of grilling, breaking out the baked beans and turning their picnic into more of an on-site production. Again, this is all about personal preference. Will this be an outing for two, an outing for the entire family or a play date with grandchildren? This will determine amounts and kinds of food, as well as how many dirty dishes you want to haul home.

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Take easily managed foods. Sandwiches, fried chicken, even a simple cheese and crackers plate with assorted fruit are good. Pre-cut fresh fruits and bundles of grapes and fresh strawberries are easy finger foods, or can be mixed as a “salad.” Take plenty of beverages - a bottle of wine or a few beers, water, sodas or juice packs. If you plan to grill, be sure you have the proper utensils and serving plates on hand. When planning a day-long affair, consider various foods that can be brought out intermittently as snacks and shelf-life in warmer temps. Mayobased items for instance, should not be left out longer than 30 minutes, or, consider setting the serving bowl in another bowl with an ice pack or ice, which will extend that time frame. Keep condiments on the side and on ice if needed. Decide if you prefer paper or plastic products for service. There are many cute, and seasonally decorated dishes designed for outdoor use that can be reused That said, clean-up is something to consider.

Simple or complex, packing the perfect picnic is all about personal preference. Here’s an easy starter checklist, which can be customized for your own needs. Food: • Sandwiches or other main dish(es) • Fruit • Salads • Chips and dips • Condiments and garnishes, especially for burgers Pack: • Plates/bowls (paper or plastic) • Glasses (paper or plastic) • Eating and serving utensils (again, do you want to use the real thing or disposable) • Napkins

• • • •

Aluminum foil (especially if grilling) Serving pan or plate if needed Bottle opener/cork screw or both Blanket or sheet for spreading on the ground. This should be big enough to comfortably accommodate all picnicgoers. Something that folds into a small bundle is preferred.

Clean-up Don’t forget a roll of paper towels, pre-moistened wipes (especially if water will not be available) and a garbage bag. Pack out what you pack in... And most importantly, have fun! This is the perfect opportunity to enjoy the simpler things in life - good weather, good food and the person or people you love. ●

| The time of your life.

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Volume 1 | Issue 1 | Spring/Summer 2017 |

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9 tips for your best sleep yet By PeakNV For some, sleep comes blessedly easy. For others, it’s as elusive as picking the winning Powerball numbers. Numerous studies show that a good night’s sleep is as important as good nutrition to our overall health and wellness. But it’s one thing consciously decide to pass on eating pizza and cheeseburgers, or avoiding that second slice of birthday cake, and quite another to easily fall into a deep, replenishing sleep night in and night out. Sleep plays a vital role in our wellbeing. It allows our brains to solidify and consolidate the memories we take in throughout the course of the day, the National Sleep Foundation reports. During sleep, the imagesand information we take in daily move from our short-term memory to our long-term memory. Sleep also allows our bodies time to rejuvenate and grow new muscle, repair damaged tissue and synthesize hormones. A lack of sleep leads to fatigue, lower productivity, lapses in judgment, lethargy, weight gain and depression.

Dr. Guy Foster of the Mountain Medical Pulmonary and Sleep Center on Bath Street in Carson City says people who get poor or little sleep will find themselves with extra pounds around their middles. “Anytime we short ourselves on sleep, we are going to gain weight, 100 percent,” he says. “It is due to hormonal changes with leptin and grehlin — one is increased, one is decreased.” Since leptin helps regulate body weight by inhibiting hunger, and grehlin tells our brains when we need to eat, it’s not too difficult to spot the problem when either of these hormones are out of balance. Foster says adults typically need at least eight hours of sleep each night, but most adults can function well when they get between seven and nine hours rest. If adults require more than nine hours sleep each night, it’s usually a sign there’s an issue with the quality of their sleep, he says.

And even though many adults are used to getting less sleep than that — between five and six hours each night — they can still function properly but are at increased risk of obesity and depression, he notes. Getting a good night’s sleep doesn’t have to seem like as farfetched a notion as winning the Powerball, though. Following these nine steps can lead to a better night’s sleep for just about any adult. Don’t force sleep. First and foremost, Foster says, try not to force your sleep. Restlessness and tossing and turning in bed causes anxiety that further impairs sleep. And don’t worry about the day ahead — fretting over tomorrow’s tasks can make it especially hard to fall asleep and also can lead to poor sleep. Also, stay up until you know you are ready to pass out — avoid the bedroom until you are sleepy and ready to go to bed. Exercise for at least 20 minutes a day. Although more exercise is better, any little bit of exercise is helpful to a good night’s sleep. It’s best to exercise at least four to five hours before bedtime, Foster says. Don’t smoke at night. Smoking can be somewhat of a stimulant that can be relaxing, especially after a meal. However, smoking also revs up the body and causes constriction of the arteries that can inhibit sleep. Get on a regular sleep cycle. Get your head on your pillow at the same time every night. It’s equally important to wake at the same time, even if you want to sleep in, since sleeping in can inhibit sleep that night. “You always want to go to sleep at the same time and wake up at the same time so your body can learn to anticipate the cycle,” Foster says.

What is preventing you from having your best sleep yet?

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Don’t nap. It may feel great to catnap or get in a few extra hours sleep during a lazy weekend afternoon, but napping can disrupt sleep patterns and inhibit sleep. Unplug. Millions enjoy reading on a Kindle or iPad in their beds until the wee hours of the morning, but it’s a definite no-no when it comes to falling asleep and establishing a regular sleep cycle. Foster says lightemitting screens from tablets and smartphones will stimulate your brain and disrupt your sleep. Use your bedroom only for sleep. As relaxing as it can be to read, watch television or listen to music in your bedroom, don’t do it. These actions code your brain to recognize the bedroom as a place where activities occur rather than a place dedicated to sleep. “When you hit the pillow, you are still thinking about things and processing things,” Foster says. “It becomes a stimulus to think and do other things. The bedroom should just be about sleep.” If you want to read, do it on the couch, or in an office or study. And avoid bright lights since they stimulate your brain. Curb the caffeine. The effects of caffeine can last for hours. Cut off caffeine intake at lunchtime. Curb the liquid intake. Getting up at night to pee can destroy a good night’s sleep. It’s especially important for older men with larger prostrates to avoid drinking a lot of fluids late at night since they will feel the urge to urinate more frequently. Foster says many of his older patients often get less deep sleep and more REM (rapid eye movement) sleep and stage 2 sleep. The first four hours of sleep are the most critical for restorative sleep, he adds. REM sleep typically equates to dream sleep, while stage 2 is a light sleep. Stage 3 and Stage 4 are deep, restorative sleep — the sweet spot of a good night’s rest. With some practice and dedication, those once-elusive stages may become the norm. ●

| The time of your life.

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Don’t let allergies keep you down By PeakNV The historic winter that’s pummeled Northern Nevada for the better part of 2017 could segue into an equally historic allergy season. That could prove especially troublesome for older allergy sufferers.

Northern Nevada’s famed outdoor beauty comes at a steep price when it comes to allergies. There are really just two months of the year that allergens aren’t heavily present in the region, says Dr. Boris Lokshin, an allergy/ immunology and pediatric allergy specialist with Allergy & Asthma Associates in Carson City.

The key to treating allergies is to find the right treatment.

There are many different ways to treat allergies; the key is finding a treatment that works for you — with minimal side effects. Allergies manifest in a wide range of symptoms, but these are the most common, the National Institutes of Health reports: • sneezing • nasal congestion and runny nose • itch/watery eyes • coughing • sore throat • fatigue These allergic reactions prove troublesome because they trigger the release of the chemical histamine in our bodies to counteract the allergen. General therapy for seasonal allergies such as hay fever(allergic rhinitis) are best treated with second-generation antihistamines that have been sold over the counter for years, Lokshin says. Brand names include Allegra, Zyrtecand Claritin; generic versions are sold as Loratadine(Claritin), cetirizine hydrochloride (Zyrtec) or Fexofenadine (Allegra). Treatment of allergies with these antihistamines is safer than using third-generation medications such as Benadryl because they have less noticeable side effects, Lokshin says. “There’s less sedation, so there is less affect on cognitive ability, driving ability and such — especially for older men,” Lokshin says. There’s another reason for older men to shy away from Benadryl, he notes. Benadryl may cause urinary retention, which could exacerbate problems for men with enlarged prostates. “The side effects are not worth it,”Lokshin says.

Allergy sufferers also could opt for topical treatments such as eye drops and nasal sprays, which have fewer side effects systemically. Many nasal steroids are sold over the counter and are inexpensive and quite safe. Nasalcrom, an anti-inflammatory nasal spray often used to treat allergy symptoms, also is effective but only when used consistently. Allergy sufferers can try to selfmedicate when allergies strike, but oftentimes an allergy specialist can prove helpful because they can prescribe medications not available over the counter, and they tend to know more about the side effects of various allergy medications, Lokshin notes. As far as prevention goes, it’s a difficult region in which to live if you suffer from seasonal allergies. It’s nearly impossible to prevent allergies from wreaking havoc due to the many different grasses, shrubs and deciduous trees that drop their leaves that are found throughout the greater Carson City region. Junipers have already begun pollinating, especially with the touch of warmer weather gracing the region, and a host of other allergens soon will follow. Allergy sufferers might be best served by taking showers at night to make sure they wash pollen from their hair and face, as well as use saline sprays for nasal irrigation.Although this method of prevention may help for mild allergy sufferers, it might not be enough to help severe allergy suffers. Those cases typically require over the counter or stronger prescription medications. Many allergy sufferers also take allergy shots, but shots should be reserved for cases when over the counter medications don’t work or for people averse to taking medications. The National Institutes of Health reports that allergy shots alter the body’s immune response to allergens, which helps prevent allergic reactions

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| The time of your life.

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and the release of histamine. However, use of allergy shots is limited because of the potential for side effects. Elderly allergy sufferers should always pay heed to introducing any new type of medication into their bodies, especially if they already are taking medications for various health conditions in case there are adverse interactions. Some doctors advise allergy sufferers to stay inside during peak allergy times, but Lokshin scoffs at that idea. One of the main reasons people choose to live in northern Nevada, he says, is because of the amply opportunities to enjoy the beautiful outdoors. “If the weather is nice, why would you want to stay inside,” he says. “It is not practical. I am not going to lock myself in a room — I want to be outside; that is why I live here.” Regional Allergens — What to Watch Out For, and When They Appear Allergies are usually tied to specific plants that produce pollen. In Carson City and the Carson Valley, those plants unfortunately are abundant. Below are the plants that abound in the region and when they begin producing pollen. • Juniper: Mid-January. People don’t think of allergies in the middle of

winter, but juniper already has begun pollinating. • Deciduous trees and shrubs: March through April. Maple trees already have begun to pollinate. Expect rising pollen counts through spring as trees that drop their leaves begin budding.

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• Grasses: Mid April through May. There’s never been a shortage of grasses in and around the greater Carson City area, and they should be even more plentiful this spring due to the unusual amount of • Tumbleweeds: End of June. Tumbleweeds pollinate from early summer into early fall. Tumbleweed allergies can be especially troublesome for allergy sufferers because there is so much of it in Carson City and the Carson Valley. • Sagebrush: Fall through early winter. Sagebrush pollination time is roughly the equivalent of hunting season or football season.

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Volume 1 | Issue 1 | Spring/Summer 2017 |

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The power of touch Massage and physical therapy bring great relief in a time of pain By PeakNV When Heather Maxwell was 15, her mother, Mary, was diagnosed with ovarian cancer. The disease eventually claimed her life. During treatment, the elder Maxwell underwent a ravaging care plan that included chemotherapy and radiation — treatment that left her body exhausted and depleted. Massage and physical therapy brought Mary Maxwell great relief — so much so that the younger Maxwell was inspired to pursue a career in massage therapy. Maxwell says the healing power of massage therapy was the best medicine her dying mother received. “The pain medicine wasn’t cutting it, and she was tired of laying in bed all the time,” Maxwell says. “Just someone being with her, rubbing her back, rubbing her feet, I saw that her mood would lighten and life was a little easier to bear. “Laying in her bed and putting lotion on her hands and feet — that was quality time together. I saw that quality time and touch and intimacy were better than any drugs the doctors were giving her.” Maxwell has been a licensed massage therapist for 12 years. She operates Massage Therapeutics at 102 S. Nevada St. Massage isn’t just for pampering or for 45-year-olds who overdo it at CrossFit while trying to reclaim the glory of their athletic heyday – although it is extremely beneficial treatment for sore and overworked muscles. Maxwell’s primary clientele are seniors and people in their late 50s. Touch therapy has been proven to have many positive effects, the Touch Research Institute at University of Miami School of Medicine reports, including: • Improved immune function • Reduced stress hormones • Reduced pain • Reduced feelings of depression

Massage therapy often works great in conjunction with other types of pain management for people suffering from chronic back pain, Maxwell notes. And it’s a great alternative to pain medications that can come with undesirable side effects such as grogginess or mental fogginess. “Often I find that my clients take less of their pain medications, and I’ve had some get off it altogether,” she says. “They say (pain medication) makes them feel groggy, and massage therapy helps them get away from it.” The healing power of massage can be a great tool in the fight against chronic pain– pain lasting more than 12 weeks, including back pain, headaches, arthritis and pain associated with cancer treatment,

Is pain getting you down? Massage and physical therapy could have you running a personal best in no time.

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the Harvard Medical School reports. Massage therapy can help people suffering from chronic pain stay healthy and live pain-free lives, and it also can help alleviate stress and tension, the school reports. Massage therapy also helps reduce inflammation and muscle pain so people can lead more active lives. And that’s another large part of Maxwell’s clientele – recent retirees not quite ready to quietly slip into their golden years. Many are still figuring out how to lead active lives without the pressures and demands of work, and they are enjoying their new-found free time by doing physical activities such as going on hikes and long walks, or spending time working out at the gym. Oftentimes, their bodies aren’t used to the physical demands of these activities.

“Right now I have a really active group of not-quite seniors,” Maxwell says. “They have new aches and pains popping up, and we are doing pain management and working with their flexibility. We are creating more (flexibility) in their bodies so they can be more active.” Still other older Carson City residents seek massage therapy for entirely different reasons. Some of Maxwell’s senior clients are single men and women who have lost their spouses, and they use their massage therapy sessions to alleviate feelings of isolation. “They don’t have a chance for human connection, and this is a great time for meaningful conversation and touch — there is such power in skin-to-skin contact from infancy to death. It is healing,”Maxwell says. Our sense of touch is extremely powerful, Psychology Today reports. Touch is the first sense we acquire in infancy, and we can interpret and decode a whole range of emotions through touch alone. In fact, our bodies are hard-wired to interpret emotions through the touch of fellow humans, including joy, gratitude, love and sympathy. That helps explains the benefits of massage therapy for people at the far end of the age spectrum who utilize massage therapy as they near the end of their lives. Maxwell has done a lot of massage therapy sessions at senior care residences, hospice care facilities and cancer centers. For these clients, massage therapy is a way to converse and stay connected as they enter the terminal stages of their lives. One elderly gentleman who recently died was a client of Maxwell’s for more than a decade. Initially he was so shy about his massage therapy sessions he wouldn’t come without his wife. But when his wife died, his massage therapy sessions became his primary connection to society and to another human. “His appointment was his reason to get out and have something to look forward too,” Maxwell says. “Often I just sat with him and it was time to just hang out. Sometimes people just need someone to hold their hand.” ●

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(775) 790-7771 Volume 1 | Issue 1 | Spring/Summer 2017 |

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4 reasons to hit the road in an RV By Green Shoot Media As the recreation vehicle industry continues to zoom to new heights, drivers and passengers alike are experiencing the country’s roads as true adventurers. Enjoying the RV life means being able to take control of your own trip. Stop when you want, go when you want. Unlike many other forms of vacation and travel, you are not at the mercy of countless outside factors that can delay your trip or compromise your timeline. If this sounds ideal to you, it’s time to give up the planes, trains and automobiles this travel season and trade them in for the RV experience. Here are four reasons you should consider hitting the road in an RV this summer. And make no mistake, this list applies to spring, fall and winter too!

Is it time for you to travel more? If so, an RV could be the best way to go.

Comfort & Amenities Traveling in an RV means comfort and privacy. Depending on the gadgets and accessories you add to your vehicle, it also can mean pure luxury. What’s better after a long day of major mileage than pulling into an RV camp and resting in the comfort of your own bed? See America Mountains, sunsets, rivers and oceans — your RV offers the perfect vehicle from which to take in America’s natural wonders. The flexibility that RV travel provides also allows you to veer off course if there is a specific destination you would like to see. From Napa Valley to the Boston Harbor, and every stop in between, taking in the sights from your RV is the ultimate road trip experience. Experience Family Time Close quarters means plenty of opportunity for bonding time as a family. RVs allow you convenience and reliability, as well as the opportunity to re-connect with those around you. Imagine yourself behind the wheel of your RV while your family rests comfortably in the back enjoying games, singing and laughing together. Does it get any better than that?

Save Money Yes, the initial cost of buying an RV can be considered a major investment, but look at all the expenses you’ll be cutting during your road trip. There is no need for hotels or fancy restaurants. Stock up on groceries before your trip and you’ll be eating — and lodging — all within the comfort of your home on wheels. Check in with your local RV dealer for a great deal on a new or used RV and watch the savings start to roll in.

After recovering from the Great Recession, the RV industry is back and generating near-record revenue for manufacturers and dealers. Americans are scooping up their second homes on wheels to take in the sights, sounds and sunshine of summertime travel in the United States. The growth doesn’t look to be braking anytime soon. The RV capital of the world, Elkhart County, Ind., lays claim to being the U.S. location where most American RVs are built. With 10,000 Baby Boomers hitting the retirement age of 65 every day, Elkhart’s assembly lines look to be busy for many years to come.

The Numbers Don’t Lie According to the Recreation Vehicle Industry Association, February 2016 reports showed that nearly 36,000 wholesale orders of new RVs were shipped, totaling the best February sales numbers in nearly four decades. Why the jump? Increased employment and greater consumer discretionary income are the driving forces be-hind the explosive 2016 selling season. In the first two months of the year, RV shipments exceeded 67,000 units. This marked an 11.4 percent increase from the same period in 2015, according to the RVIA. continued on page 26

Americans are scooping up their second homes on wheels to take in the sights, sounds and sunshine of summertime travel in the United States.

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| The time of your life.

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RV — continued from page 24 Your home on wheels Today’s models aren’t exactly your grandfather’s RVs. These are decked out with fancy features and space, resembling the inside of a high-end apartment. You can order a shower with a seat or stackable washer and dryer. How about heated, massageenhanced reclining seats for both the driver and passengers? If you can dream it, you can likely have it added to your RV for ultimate comfort. With features like these, it’s no wonder Americans are flocking to their local RV dealers. Top Gadgets and Appliances If you’re like many Americans, your home is equipped with “smart,” techenabled devices and appliances. Why not do the same for your home on wheels? RV makers are loading their vehicles with the latest and greatest tech on the market to make driving them a fully integrated experience. Since you can’t take all your favorite appliances with you on the road, there are a plethora of technological gadgets that can make you feel right at home while you’re cruising toward your next destination.

Portable Washing Machines Washing your clothes on the go just got easier. There are many compact portable washing machines on the market that allow you to keep your clothes clean in the luxury of your RV. Many of these machines weigh less than 50 pounds, making them easy to stow on your camper during your trip. Not only storage friendly, these compact gems can help save you time and money required to find laundromats or community campsite facilities. If you’re roughing it in the wilderness during your adventure, what better way to add a modern comfort to your experience? Electric Pressure Cooker For a couple hundred dollars, you can find a programmable electric pressure cooker that can provide you an all-in one food preparation option on the road. Instead of going out to eat, use your new cooker to slow roast, steam, brown or saute your food in the woods. These versatile cookers are perfect for cooking a whole meal or preparing a tasty soup, all without taking up too much space in your kitchen. After all, space is everything when it comes to enjoying your RV trip.

Power Hub & Charging Stations What’s the point of immersing yourself in the beauty of Mother Nature if you can’t share a selfie? We’re kidding, of course, but we all know the feeling of vulnerability that accompanies a dead smart phone battery. Track down a power hub or charging station with multiple docks. These devices can keep all your phones and tablets fully charged so you can keep your network updated with posts and Tweets of your trip.

RVs make great investments for people who love the open road, and are a great way to take the entire family on an affordable and memorable vacation.

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The various types of RVs Vacations are a great way to recharge and get some time away from the daily grind. While many working men and women take one or two vacations per year, recreational vehicle owners can travel more often without breaking the bank. Recreational vehicles, or RVs, are often referred to as campers or motor homes. Equipped with many amenities, ranging from kitchens to multiple sleeping areas to entertainment spaces, RVs offer many of the comforts of home. The Recreational Vehicle Industry Association says RV ownership is currently at an all-time high. According to Dr. Richard Curtin, RV industry analyst and director of consumer surveys at the University of Michigan, 8.9 million households now own an RV. That’s up from 7.9 million in 2005. Drivers considering buying an RV may have many questions about these increasingly popular vehicles. RVs come in two main types: motorized and towable. Understanding the differences between the two and the various subcategories of RV can help drivers make the most informed decisions when purchasing their RVs.

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Motorized Motorized RVs are broken down by class, including class A, B and C. The distinction between the classes of RV is based on size. • Class A: This class of motor home is very large and offers all of the comforts you’d expect from home. Many people who purchase a class A RV plan to travel all year long. Slide-outs can expand the living area when parked, and full bathrooms, complete kitchens and more are the norm. Because of their size, class A RVs tend to be the most expensive and may be more vehicle than many people can afford. Their large size (many look like a bus on the road) can make them difficult to navigate for novices. • Class B: Class B RVs are often referred to as “van conversions.” Class B are the smallest, fully enclosed campers available in the motorized category. Living space is limited in these RVs, but economy and versatility make them quite popular. Usually these campers can sleep between two and four people. • Class C: Class C RVs are a compromise between types A and B. Class C are mid-sized with a driver’s compartment similar to a van and a larger box in the back for the living area. Some come with a sleeping bunk above the cab. Depending on the floor

plan, class C campers can sleep up to 10 people. Towable Towable RVs are another option and can be more affordable because they can be pulled behind your existing vehicle. • Travel trailers: Travel trailers look similar to traditional motorized RVs but without the driving cab. They can be hitched to the back of a vehicle. Travel trailers are popular because of their versatility. Travel trailers can be ideal for those with limited budgets but the desire to have a self-contained unit. • Pop-up: Folding camping trailers, or pop-up trailers, are inexpensive and lightweight. They provide many of the conveniences found in a basic travel trailer but in a smaller size. • Fifth-wheel: If you own a pickup truck, a fifth-wheel trailer may be good for you. These hitch to the top of the pickup bed and have similar features to a traditional travel trailer. RVs make great investments for men and women who love the open road. They also are a great way to take the entire family on an affordable and memorable vacation. ●

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This project was supported, in part by grant #14AANVMSHI from the U.S. Administration for Community Living, Department of Health and Human Services, Washington D.C. 20201. Grantees undertaking projects under government sponsorship are encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent offical Administration for Community Living policy.

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Exercise: Don’t limit yourself By Metro Creative According to the Centers for Disease Control and Prevention, regular physical activity is one of the most important things older adults can do to promote their long-term health. The CDC recommends that men and women age 65 or older who are generally fit and have no limiting health conditions need at least two hours and 30 minutes of moderate-intensity aerobic activity, such as brisk walking, each week. In addition, such people should perform strength-training activities that work all major muscle groups at least two days per week. While many fit older men and women with no preexisting health conditions are capable of these activities, those able to push themselves a little further can opt for 75 minutes per week of vigorous-intensity aerobic activity, such as jogging or running, combined with the same strength-training regimen. A combination of moderate- and vigorous-intensity aerobic activity coupled with strength training may also provide adequate physical activity for aging men and women. Before beginning a new exercise regimen, men and women should consult with their physicians to discuss any limitations they may have and how to manage those risks while still being physically active.

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Tips to avoid injuries while exercising Exercise is an important component of a healthy lifestyle. Daily exercise can improve mood, promote an active lifestyle and reduce a person’s risk for a host of ailments, including diabetes and heart disease. Despite the importance of exercise, many people live sedentary lifestyles into their golden years. Seniors who want to embrace a healthier way of life and get more physically active should first consult with their physicians before beginning an exercise regimen. Certain medications may limit just how far seniors can push themselves, while preexisting conditions may make specific types of exercise off limits. After discussing their limitations with their physicians and developing a safe exercise routine, seniors can heed the following tips to avoid injury but still get healthy. • Pick a partner. Whether it’s a spouse or a friend who is physically active or wants to be, try exercising with a partner, at least initially. Doing so can provide the motivation you need and partners can serve as safety nets should you need assistance completing an exercise or suffer an injury and require medical attention. Personal trainers can serve as your partner,

Pick a partner for the motivation to get into a regular exercise routine. and many gyms offer discounts to seniors on personal training services. • Start slowly. Seniors who have not been physically active for some time should take a gradual approach to exercise. Instead of heading right for the treadmill, exercise bike or elliptical machine, start walking every day. When it rains, find a treadmill you can walk on. The American Academy of Orthopaedic Surgeons recommends seniors begin by determining how many steps they can take in a day and then gradually working toward 10,000 to 15,000 steps per day. Utilize step counting apps on your smartphone to track your progress. Apply the same slow approach to strength training exercises, lifting only very light weights at first before gradually increasing weight as your body acclimates to the exercises.

• Stretch. Bodies that have been inactive for lengthy periods of time are inflexible, and lack of flexibility increases your risk for injury. The AAOS recommends that seniors warm up their bodies before stretching with five to 10 minutes of low-intensity activity such as walking. Then stretch gently, remembering to relax and breathe during each stretch. • Switch things up. When strength training, do not work the same muscle group two days in a row. Muscles need time to recover. If you prefer circuit strength training where you exercise various muscle groups in one day, do not strength train on back-to-back days, leaving at least one day in between strength training sessions so muscles have ample time to recover. ●

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may require the services of a visiting nurse or another caregiver.

Tips to prevent medication mismanagement By Metro Creative Medication management is an important issue. Failure to properly manage medications can threaten the lives of seniors, highlighting the emphasis families must place on ensuring seniors take their medications in strict adherence to their physicians’ instructions. Polypharmacy, or the taking of multiple medications for different conditions, can be a potential health hazard for the thousands of seniors who must manage health conditions with prescription drugs. Harmful drug interactions are a result of the confusion that can arise when seniors take multiple medications at the same time. The American Society of HealthSystem Pharmacists estimates that more than 34 percent of senior citizens are prescribed medications by more than one physician, and 72 percent use medications they were prescribed more than six months prior. Many people also have begun “pharmacy shopping” to save money. According to a study published in 2010 in American

Nurse Today, 44 percent of men and 57 percent of women older than age 65 take five or more medications per week, with some taking as many as 10. Medication confusion is one risk, but older adults also metabolize medications differently than young people. As a result, they may be more susceptible to overdose or other ill effects. Families looking to help seniors effectively manage their medications should consider the following tips. • Keep a running list of medications. Maintain a list of all medications being taken, noting both prescription and over-the-counter medications and any supplements and herbs. Provide a copy to any new doctors you visit and any new pharmacies you patronize.

• Recognize that not all medications are right for seniors. The American Geriatrics Society maintains a list of medications that older adults should avoid or take with extreme caution. Some drugs pose a high risk of side effects or interactions, while others are less effective. Discuss alternatives with your physician if you are prescribed one of these medications.

• Understand why each medication is being prescribed. Ask your pharmacist and doctor to explain why each medication is prescribed. This information should be printed on the prescription label. Some drugs designed for one symptom may actually be used to treat other issues as well. • Ask for help. Some seniors may benefit from friendly reminders from a loved one regarding when to take certain medications, especially if they need to take multiple doses throughout the day. Cognitively impaired seniors

• Use pill sorters. Medication sorters can keep medications organized and eliminate some of the personal error in medication management. Organizers have daily slots and may also differentiate between nighttime and daytime medications.

• Keep a medication diary. Record any side effects that occur and how the medications make you feel. Always bring up issues promptly with a doctor. Proper medication management can help seniors avoid drug-related accidents or worse. ●

Mismanaging your medication could be a potential health hazard.

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By Metro Creative A balanced diet is an integral element of a healthy lifestyle for men, women and children alike. But while kids and young adults might be able to get away with an extra cheeseburger here or there, men and women approaching 50 have less leeway. According to the National Institute on Aging, simply counting calories without regard for the foods being consumed is not enough for men and women 50 and older to maintain their long-term health. Rather, the NIA emphasizes the importance of choosing low-calorie foods that have a lot of the nutrients the body needs. But counting calories can be an effective and simple way to maintain a healthy weight, provided those calories are coming from nutrient-rich foods. The NIA advises men and women over 50 adhere to the following daily calorie intake recommendations as they attempt to stay healthy into their golden years. When choosing foods to eat, the NIA recommends eating many different colors and types of vegetables and fruits. Phytochemicals are substances that occur naturally in plants, and there are thousands of these substances offering various benefits. The Produce for Better Health Foundation notes that a varied, colorful diet incorporates lots of different types of phytochemicals, which the PBH says have diseasepreventing properties. The NIA also advises that men and women over 50 make sure at least half the grains in their diets are whole grains.

A healthy effort goes into a healthy diet Numerous studies have discovered the various benefits of whole grains, which are loaded with protein, fiber, antioxidants and other nutrients. Whole grains have been shown to reduce the risk for diseases such as type 2 diabetes, heart disease and some types of cancer. Another potential hurdle men and women over 50 may encounter is a change in their sense of smell and taste. A person’s sense of smell may fade with age, and because smell and taste are so closely related, foods enjoyed for years may no longer tantalize the taste buds. That can be problematic, as many people instinctually add more salt to foods they find bland. According to the U.S. Office of Disease Prevention and Health Promotion, older adults should consume no more than 1,500 milligrams of sodium per day. That equates to roughly 3/4 teaspoon of salt. Older men and women should resist the temptation to use salt to add flavor to foods, instead opting for healthy foods that they can still smell and taste. In addition, men and women should mention any loss of their sense of smell to their physicians, as such a loss may indicate the presence of Parkinson’s disease or Alzheimer’s disease. Maintaining a healthy diet after 50 may require some hard work and discipline. But the long-term benefits of a healthy diet make the extra effort well worth it. ●

A balanced diet means different things for different people, so keep a food journal to figure out the right diet for you.

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The importance of annual health exams By Metro Creative Annual health exams are a key component of maintaining a healthy lifestyle. A person may not see the need to visit the doctor if he or she is feeling well, but not every disease or condition manifests itself in a way that men and women can detect. According the Unity Point Clinic, nearly one-third of the 133 million Americans living with a chronic disease are unaware of the presence of their conditions. Routine physical exams can detect serious illnesses before they do much damage. No two physical exams will be exactly alike, but many will share some general features. Health history A crucial element of a physical exam will include a thorough health history if the physician doesn’t already have one on file. The doctor will take time to ask questions about family history of illness, health habits, any vices (smoking, drinking alcohol, etc.), exercise schedule, and diet. If there is a possible hereditary health condition running through your family, the doctor may suggest certain testing and make note of potential signs to look for in the future.

Current ailments After discussing a patient’s history, the doctor may ask if they are having any problems they cannot explain. These can include changes in eating or sleeping patterns; aches and pains; lumps or bumps and other abnormalities. Again, the presence of symptoms may be indicative of illness or physical changes, but not all diseases produce obvious symptoms. Vital signs A doctor will check a patient’s vital signs during the physical. Areas the doctor will look at include but are not limited to: • Heart rate: This measures the speed at which the heart is pumping. Normal resting heart rate values range from 60 to 100 beats per minute.

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• Respiration rate: The doctor will measure the number of breaths taken in a minute. WebMD says between 12 and 16 breaths per minute is normal for a healthy adult. Breathing more than 20 times per minute can suggest heart or lung problems. • Pulse oximetry: Johns Hopkins School of Medicine says pulse oximetry is a test used to measure the oxygen level (oxygen saturation) of the blood. It is a measure of how well oxygen is being sent to the parts of your body furthest from your heart. Normal pulse oximeter readings usually range from 95 to 100 percent.

Physical exam The examination will also include physical components. The doctor will perform a visual inspection of the skin and body for any abnormalities, such as the presence of skin cancer. The physician may feel the abdomen to check that internal organs are not distended. Females’ physical examinations may include breast and pelvic exams. Comprehensive testing In addition to the exam at the office, the physical may include an electrocardiogram, or EKG, to check electrical activity of the heart; blood count and cholesterol checks through bloodwork; body mass index testing; X-rays or MRIs and bone-density tests. Physical exams remain an important part of staying healthy. Consult with a doctor for more preventative maintenance tips. ●

• Blood pressure: A blood pressure cuff (sphygmomanometer) will measure systolic and diastolic pressure. Systolic pressure measures the force with which the blood is pushing through the arteries. The diastolic blood pressure is the pressure in the arteries between beats, when the heart rests. The systolic (top number) should be below 120, while the

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Values under 90 percent are considered low.

Just because you don’t feel ill, doesn’t mean you don’t need a yearly checkup.

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The rise of primary care providers Who to see when your doctor is booked building rapport with a primary care provider often include quicker access to care, allowing for less dependency on emergency care, as well asroutine preventative services. Additionally,many patients find that primary care providers are able to spend more time with them during their appointments than their doctors. “With the increasing demand for primary care services, Carson Tahoe is actively recruitingphysicians and mid-level providers to meet the growing needs of our community,” said Ed Epperson, CEO. “These providers are an integral part of our healthcare system, giving our patients improved access to reliable, timely, and personalized care. To find a primary care physician and/or a primary care provider in Northern Nevada, visit CarsonTahoe. com/Directory. ●

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Pre ferr ed P rov ide

A primary care provider could be the solution for medical care when your regular doctor is booked.

With a growing, aging population, the demand for doctors has intensified, and communities around the country are currently experiencing physician shortages. A 2016 study conducted for the AAMC by IHS Inc., predicts that by the year 2025 the United States will face a shortage of between 61,700-94,700 physicians. This can make it challenging to schedule an appointment with a physician in a timely manner. One solution may be to try and get in with a primary care provider (i.e., a nurse practitioner, physician assistant, or advanced practice nurse). These mid-level providers go through rigorous training and are becoming more and more common in today’s ever-changing healthcare environment. Often times they work under a physician, but can see their own patients under Nevada Law, and can treat most patients with the same level of careas a physician, and also write prescriptions Primary care providers can accommodate treatment for most of your acute care needsand follow-up visits. Benefits of

By Carson Tahoe Health

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The importance of an estate plan By Kyle Winter Many people question the necessity of an estate plan and often conclude that the size of their estate does not warrant any future planning. However, estate planning is no longer only considered a vehicle for the wealthy and is used by persons of all income brackets to ensure their possessions go where they want upon their death. Without an estate plan, all of your property passes by operation of law, and you will have no say in where or to whom your possessions go. Fortunately, there are several choices in Nevada available for you to direct where your possessions go upon your

passing, the most popular being a Last Will and Testament (“Will”) or Trust. Upon executing a Will, you can nominate a Personal Representative and specifically detail who will receive your belongings upon your death. While this may accomplish your goal in ensuring that your property goes where you desire, your Personal Representative will still have to go through probate, a costly and time consuming court process. In Nevada, there are four different levels of probate ranging from estates with a total value of less than $25,000 to estates exceeding $300,000. At each level, additional court involvement is required, necessarily entailing higher

An estate plan is important to ensure your possessions go where you want them to after you die.

costs and expense to your estate. Further, Nevada law entitles attorneys to compensation based on a percentage of the size of the probate estate. For example, Nevada law provides attorneys statutory compensation in the approximate amount of $9,000 for administering and probating a $300,000 estate. Alternatively, attorneys may charge the estate on an hourly basis for the time spent in the probate process. Finding an experienced attorney that charges the estate the lesser of the two amounts, will allow more of your estate to pass to your beneficiaries as desired. Alternatively, the most popular form of future planning available to you is a Trust. While a Trust accomplishes the same goal as a Will, property in a Trust does not have to go through probate or be administered by a court. Further, with recent changes in federal law, the vast majority of estates are no longer subject to additional taxes. This allows attorneys to prepare Trusts and estate plans easily and accomplish your goals without convoluted legal jargon. In addition to the Trust itself, these estate plans include documents such as durable powers of attorney and living wills which set forth your personal

desire regarding care during your life, in addition to the Trust which directs distribution of your property upon your death. Typically, these documents can be prepared for less than one-third of the expense your estate would be responsible for if it had to be probated under a Will. When exploring the various options for planning and settling your estate, it is important to understand how each option works to achieve your specific goals. Look for experienced legal counsel that is compassionate about their clients and offers fee schedules that benefit your particular situation. ●

— Kyle Winter is a Nevada native and attorney at Allison MacKenzie Law Firm in Carson City. This home grown talent focuses his practice in the areas of Family Law, Estate Planning, Guardianships and Probate Law.

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