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inSide Take charge of your own wellness Raising funds for healthcare page 3

getting into yoga page 5

Knowing we are worth self-care is the single most important aspect of wellness By Deborah Howell

ellness is something over which each of us can have greater control, by being informed and making good choices. The concept of wellness takes a broader view of health. It is all-encompassing of our physical, mental, emotional and spiritual well-being. A description of your wellness is so broad in scope that it can only be addressed through your own efforts. It begins with an awareness of our general happiness, health and sense of wellbeing. Normal levels of stress increase if any aspect of our life is out of balance. Unhappiness at work may cause you to have headaches or some other physical symptom. If you are unable to reduce that stress, your family is subjected to your frustration or discontent. Left unchecked over time, high stress levels can affect relationships, mental health, cause sickness, and generally degrade your overall outlook on


See Wellness Page 10

Photo BPT

it’S uP to you — A conscious plan to promote wellness includes exercise, stress avoidance, healthy eating and knowing when to ask for support.

Self-care is the best healthcare we have By DeAnna Batdorff

Save money on healthcare page 6

n my practice, I have found that every person I encounter wants to live a happy, healthy life. Thousands of years ago in India, the practice of Ayurveda developed to provide simple recommendations for balanced living that have stood the test of time and offer their wisdom today. The real key to balance, good health, and overall wellness is a simple combination — only four words to remember: rest, drink, eat, breathe. Rest Sleep is one of the 13 natural urges in Ayurveda that can cause imbalance and disease if denied. Rest is one of the most undervalued practices in our culture, because it is perceived as laziness.


eating HealtHy fresh food is part of a happy and balanced life.

However, without a sufficient amount of rest we make poor choices, our bodies cannot repair, emotions become raw and unbalanced, our food cannot digest properly and our immune system is compromised, leaving us susceptible to any illness and eventual chronic disease. Our lymphatic system, which is our immune system, repairs completely with 12 hours of rest. For better health, make sure you rest and sleep over the course of 12 hours from the end of dinner until you awaken the next morning. If this can’t be managed, take power naps and have restful meals with your night’s sleep. Drink Our bodies are largely made up of

See Self-care Page 11

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Page 2 • Living Well 2018

Three lifestyle changes that can decrease chronic inflammation Food, environmental toxins and stress are major contributors to chronic inflammation By Patricia L. Partridge iabetes, heart disease, Alzheimer’s, arthritis and cancer. What do these conditions have in common? Chronic inflammation. The drug companies who advertise on TV want us to believe the only answer to combatting these illnesses is with a pill. The body’s immune system is an amazing defense system against infection and illness. For example, if you smash your


Medical conditions that are linked to too much inflammation in the body Alzheimer’s Arthritis Autoimmune diseases Cancer Cardiovascular diseases Diabetes Type 2 Neurological diseases Pulmonary diseases

finger in a car door, your finger and fingernail may begin to bleed, become painful and swollen. The skin feels warm to touch and turns red and bruised. What is happening is acute inflammation. Your body is doing exactly what it should – fighting off infection, increasing blood circulation to the area of injury (for healing) and generating pain to signal you that there is a problem. In this case, without acute inflammation, wounds and infection wouldn’t heal. Chronic inflammation is another story. Also known as low-grade inflammation, chronic inflammation is another immune system product. However, it usually cannot be seen or felt with a touch to the skin. Think of wood smoldering in a campfire. The fire (chronic inflammation) slowly burns down the wood (your arteries) and the wood begins to fall apart. Chronic inflammation damages your arteries, causing heart attacks and strokes. It suppresses the immune system, promotes formation of cancerous tumors and destroys nerve cells in the brain.

Do not despair – we know many of the causes of chronic inflammation. You can make three lifestyle changes to help address chronic inflammation: food, environmental toxins and stress. Inflammatory foods include sugar, vegetable oils, fried foods, dairy, gluten, artificial sweeteners and additives and saturated fats. Anti-inflammatory foods include olive oil, green leafy vegetables, walnuts and almonds, wild salmon, sardines, strawberries, blueberries, cruciferous vegetables like broccoli, ginger, turmeric. Work more of these wonderful foods into your meals to help fight inflammation and chronic disease. Environmental toxins are cancercausing chemicals and endocrine disrupters which can interfere with your endocrine system, including the thyroid, adrenals and pancreas. These chemicals are seen by your immune system as something foreign, which initiates an inflammatory response to attack the problem. Continued exposure to these chemicals can lead to chronic inflammation. These environmental toxins, such as heavy metals can be found in some fish, drinking water and pesticides, to name a few. These toxins can cause cancer, neurological conditions, Alzheimer’s and damage to blood vessels.

Pesticides, which are found in bug sprays and commercially raised meats are environmental toxins. These toxins can cause cancer, Parkinson’s disease and nerve damage. Phthalates, which are found in some plastic bottles and plastic food containers, can cause endocrine system damage, making it important to limit one’s Patricia l. Partridge exposure to these toxins. Stress is another trigger for inflammation. It cannot be completely eradicated from our lives, so the key is how we handle it. It is a choice we all have. Anything that calms your mind and brings you inner peace are excellent ways to de-stress, including meditation, yoga, journaling and walking in nature.

Patricia L. Partridge is a Registered Nurse, Certified Health Coach and Patient Advocate. Her experience includes home/health care and elder care. She is owner of Holistic Well Body providing health coaching and Endermologie, an FDA

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Living Well 2018 • Page 3

Event raises $430,000 for healthcare By Rudy Campos hat brings committed, hardworking, compassionate Sonoma County women, a beloved California state senator and a Hollywood actor enthusiastically together in 100-degree weather? Offer them a chance to support a cause in which they all believe. Wine Women & Shoes is the signature annual event for Healthcare Foundation Northern Sonoma County. On Saturday, June 23 at Clos du Bois winery in Geyserville, the healthcare foundation raised a grand total of $430,000. Funds raised go toward making a healthier community in the northern Sonoma County region, both physically and mentally. 400 attendees were present to hear the foundation’s message and support its cause. “Our region has many strong women who understand that health and access to health services are essential for a good quality of life. We’ve been fortunate that our mission and our organization has been a rallying point for women of all walks of business, volunteering and philanthropy to improve our Photo Alexis Greenberg region,” said foundation CEO Debbie HeRe We aRe — Shoeguy Tim Wingard takes a selfie with attendees at the Healthcare Foundation’s fundraiser. (l-r standing): Beth Mason. Plumly, Lizi Cruz, Stacey Kirkbride, Lisa Meisner, Bill Meisner, Cheryl Schantz and Janet Zablock. (l-r seated): Debbie Friendberg, Cheryl The primary focus of the healthWoodford and Al Goduti. care foundation has been to improve health in northern Sonoma County Women & Shoes to raise funds for tion board chair Barbara Grasseschi. wallets to the foundation,” urged by supporting three focus areas: local healthcare. It is a day of fun, The men are among the most McGuire. health access, mental health and fine wines, delicious bites from top influential in the community; execuFounded in 2001, the healthcare early childhood development. local restaurants and a pop-up boutives, business owners, even elected foundation has invested more than In light of the recent Sonoma tique market place with high-end officials such as Sonoma County $23 million to build a healthier County wildfires, the foundation jewelry and clothing. Supervisor James Gore and Santa region for all who live, work and expanded its mission Guests also bid on Rosa Vice Mayor Chris Rogers. They play here. countywide to advobig board auction volunteer their time, efforts and spirNow, celebrating the fifth Wine cate for mental health “We’ve been items, like a threeit of fun because they believe that a Women & services for wildfire healthy community creates a vibrant Shoes fundraissurvivors in all of fortunate that our night spa experience at the famed Cal-a-Vie society. er, a total of Sonoma County. mission and our health spa. Live aucCalifornia State Senator Mike $2.1 million The Wildfire tion packages included McGuire reprised his role as emcee from the event Mental Health organization has lavish trips and unfor- for the event. McGuire has offered has been Collaborative offers been a rallying point gettable experiences his auctioneering and emcee expertdirected to fire survivors free like a castle in Italy ise to the foundation since its first grant making individual and group for women of all and an eight-day allWine Women & Shoes event in 2013. initiatives and counseling and yoga, Celebrity guest Rick Gomez from the foundaas well as iRest mediwalks of business, inclusive Uniworld Boutique European ABC’s The Crossing, volunteered his tion’s role in tation, and self-guided volunteering and River Cruise. time at the event. Gomez used his leading and resilience training. Men play an imporhumor on stage to entertain the convening the This new program Rudy campos philanthropy to tant role in the succrowd and awarded a few women community. launches mysonoma Healthcare, a bilinimprove our region.” cess of the event. Fifty with title of “Best in Shoe” for havmen are charged with ing the most stylish flats, wedges and Foundation Northern Sonoma gual wildfire mental debbie mason making sure that the heels of the day. Gomez is a County is the only funder exclusivehealth recovery webhundreds of women in Healdsburg resident and was happy ly focused on northern Sonoma site with tools for attendance have a great time while to donate his time to a cause he County, through the lens of health. It recovery for wildfire survivors. raising paddles for healthcare. believes in. is the leading proponent for creating The collaborative is developing a “The guys are our partners work“The healthcare foundation helps healthier communities and relies on bilingual app that targets teens and some of the most vulnerable in our donor contributions to fund its work. Latino residents, along with research ing with us leading up to and on the day of the event. They greatly concommunity, and if we want to keep by Stanford University to measure Rudy Campos is the marketing coortribute to making the experience for healthcare close to home, particularthe effectiveness of the response dinator for Healthcare Foundation attendees as fun and mission focused ly in this most difficult of times, we strategies. Northern Sonoma County. as possible,” said healthcare foundaneed to open up our hearts and our The community gathers for Wine,


Page 4 • Living Well 2018

Owner – Patricia Partridge RN BSN MSG Health Coaching & Endermologie® Services Do You Wish You Could Reclaim Your Health? Do you have the body you want? Are you struggling with digestive issues (i.e., reflux, GERD). Do you want to better manage chronic conditions? If you’ve tried dieting but continue to feel fatigued, stressed and down there is a bigger meaning as to why you haven’t found that sweet spot. What is YOUR health WORTH? *In my 90 Day Total Transformation program, you will • Uncover what’s been stopping you, slowing you down or keeping you from having the health and body you want. • Discover a powerful vision for your Total Transformation, and what it will mean for you, for your health and for your life. • Discover how Food can be Medicine for you. • Discover which foods and habits are bringing your body down and what to do about it. • Create a holistic step-by step plan to create a Total Transformation in 90 days or less. Includes 12 one on one coaching sessions.

*14 Day Cleanse Normal Pricing: $297 Special Offering through September 2018: $250 CALL AND SCHEDULE A COMPLIMENTARY TOTAL TRANSFORMATION SESSION WITH ME – (707) 492-5053 ENDERMOLOGIE® is a FDA cleared non-invasive soothing yet invigorating massage treatment with Aesthetic benefits: • Significantly reduces cellulite • Improves skin texture/elasticity • Complementary to a weight loss program

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Living Well 2018 • Page 5

Beginning a yoga practice By Kashi Ananda ith more and more studies coming out confirming the benefits of practicing yoga, many are turning to this ancient form of inner and outer fitness. Students are flocking to yoga classes because they want to build strength and flexibility, reduce stress and experience inner peace. Some who are dealing with specific health issues such as; trauma, post-traumatic stress disorder, stress, anxiety, depression, insomnia, cancer, back pain, chronic pain, arthritis and more, seek out yoga for its therapeutic benefits. A 2016 study by Yoga Journal and Yoga Alliance shows that the number of U.S. yoga practitioners has increased to more than 36 million, up from 20.4 million in 2012. The data shows that more people than ever across all age groups, are realizing the benefits of yoga from stress relief to flexibility and strength to Kashi ananda overall well-being. Interestingly, the study also shows that “those who practice and teach yoga have measurably better perceptions of their individual strength, balance, dexterity and mental clarity versus non-practi-


tioners,” said Yoga Alliance executive director and COO Barbara Dobberthien. “Practitioners are also much more likely to be involved in a variety of other forms of exercise, as well as focused on sustainable living and eating.” Start your yoga practice at the beginning. At my studio, I teach a foundational level that is called TriYoga Basics, where beginners begin and long-term practitioners return again and again to deepen understanding and refine their practice. Talk to the teacher to find a class that is best for you. Let the teacher know if you are dealing with any specific issues such as injury, chronic pain or illness. A therapeutic yoga class may be an appropri-

yoga offers guidelines for daily living, postures for building strength and flexibility, breathing practices to expand lung capacity, strengthen immune system and balance the nervous system, concentration practices to calm the mind and meditation to restore balance to the whole system.

ate place for you to begin. A yoga teacher should have knowledge of how to offer modifications and props to help you understand correct alignment and to practice safely. Honor where your body is ready to be, never using force. Maintain a relaxed body, breath awareness and inner focus. Observe ahimsa (non-harm) in your approach to your practice on the mat and then extend this principle into all areas of your life. Yoga offers guidelines for daily living, postures for building strength and flexibility, breathing practices to expand lung capacity, strengthen immune system and balance the nervous system, concentration practices to calm the mind and meditation to restore balance to the whole system. Yoga teaches patience and humility. It can bring us in touch with areas of struggle, discomfort and resistance. We continue to practice with an open heart and kindness, and something begins to shift inside. The deep rooted tensions release and we start to feel better. Give yoga a try. Explore different teachers and classes until you find one that resonates with you and commit to a regular practice. You will feel benefits right away, but it only gets better as the practice continues.

Kashi Ananda, E-RYT 500, IAYT certified yoga therapist, is the owner/director of Devi Yoga Center.

Photo courtesy Devi Yoga Center

yoga claSS — A yoga class is an excellent way to be introduced to the practice of yoga, in a calm setting with fellow students and a teacher who can be attentive to your situation.

Page 6 • Living Well 2018

Easy tips to save money on health care A

Photo BPT

Be a SmaRt conSumeR — Research your options for lowering your prescription costs.

s Americans work hard to meet all the obligations that come with work, family and everyday life, many are challenged to find time to manage all the financial elements affecting their health care. The details associated with health care insurance can be confusing. At the same time, you want to make smart decisions about the quality health care you and your family need. Out-of-pocket health care spending rose by more than 50 percent between 2010 and 2017, The Atlantic recently reported, partly because half of all health insurance policyholders in the U.S. are dealing with annual deductibles of at least $1,000. Whether you’re uninsured or simply facing a high insurance deductible, you can take several steps to better manage your health care budget. Consider how the following money-saving tips can help control the rising costs of health care. Read bills with a critical eye Any bill can include administrative errors, and some estimates have indicated errors on as many as 80 percent of medical invoices issued, reports the Medical Billing Advocates of America. That statistic makes it well worth your while to examine and question your expenses before you pay. Compare costs whenever possible Some medical services can be difficult to compare on an apples-to-apples basis, but it’s worth doing your homework before making appointments for more standard services such as annual checkups, lab work and testing, dental care or dermatology services. Check vendor websites, make phone

calls and conduct web searches to find online data about fair prices for services. If you’re insured, your insurance provider can clarify what portion of the bill will be covered. Lower the cost of your meds Look into prescription savings card programs. There are a variety of cards, memberships and other types of programs. Go online and look at reviews or ask friends and family for recommendations. Ask your pharmacist if a generic version of your prescription is available. Be bold about negotiations It’s OK to speak up. You have nothing to lose by politely asking your health care provider to work with you on the price of an upcoming service, especially when dealing with a private practice. Start the conversation by aiming for the Medicare rate or an amount close to that paid by commercial insurers. As an alternative, ask the office administrator to set up a manageable payment plan. Consider paying cash up front Some vendors offer discounts for paying cash for your services without funneling everything through insurance. Even if you’re insured, you can still evaluate whether immediate cash payments would be lower than your post-insurance costs. Keeping a close eye on where you might be wasting money on health care can pay off in a big way, and the remedies don’t have to be complicated. Conduct your due diligence on such costs to protect your financial health as vigorously as your physical health. — BPT


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Living Well 2018 • Page 7

Endometriosis: What it is and what to do about it some cases, endometrial cells create cysts that can rupture and bleed. While this is serious and may sound a ndometriosis is a chronic gynebit like cancer, endometriosis isn’t cologic disorder in which tissue that normally lines the inside of cancer. However, ovarian cancer does your uterus — the endometrium — occur at higher than expected rates in grows outside your uterus in other women with endometriosis. Some parts of the abdomen. studies suggest that endometriosis As a condition that occurs in 6–10 increases this risk, but it’s still relapercent of women of reproductive tively low, according to Mayo Clinic. age, endometriosis represents a sigAlthough rare, another type of cancer nificant health problem for millions — endometriosis-associated adeno(maybe as high as 6.5 million) of U.S. carcinoma — can develop later in life women. in women who have had endometrioIf you’re still reading, you’re probsis. ably one of them, or you may know Who is likely to get someone who has had to deal with endometriosis? these common endometriosis sympEndometriosis usually develops toms: painful periods; dysmenorseveral years after the onset of menrhea); pain during intercourse; pain struation. Signs with bowel moveand symptoms of ments or urination; as a condition that occurs endometriosis excessive bleeding; often end teminfertility; or other in 6–10 percent of women porarily with pregsymptoms, which nancy and end permay include of reproductive age, manently with fatigue, diarrhea, endometriosis represents menopause, unless constipation, bloatyou’re taking ing or nausea, a significant health estrogen. especially during problem for millions Endometriosis is menstrual periods. especially common Clearly, this is (maybe as high as 6.5 among women in not a fun list. The symptoms or clinimillion) of u.S. women. their 30s and 40s, but I’ve also treatcal manifestations ed patients in their of endometriosis 20s that had the disorder. are variable and unpredictable in Statistically, there appears to be no both presentation and course. It can ethnic predisposition to endometriovary greatly from woman to woman. sis. Research suggests a familial assoOne thing to keep in mind is that ciation of endometriosis. the pain associated with endometriosis may not correlate with the stage of How do we diagnose endometriosis? the disease. In other words, a woman A definitive endometriosis diagnoexperiencing significant endometrial sis can only be made by a diagnostic pain may not necessarily be in a deep laparoscopy procedure. Your doctor stage of the disease, and the opposite will then order a histology (a study of may also be true for someone else. the microscopic structure of tissues) There may be some association of the lesions removed during the surwith the depth of infiltration of gery. endometrial lesions. Painful defecaBefore recommending a diagnostic tion during menses and painful sexulaparoscopic procedure, your doctor al intercourse are the most prewill talk to you about your symptoms dictable symptoms of deeply infiltratand do or prescribe one or more of ing endometriosis. the following to find out if you have According to U.S. Department of endometriosis: pelvic exam; imaging Health & Human Services’ Office on test (ultrasound or MRI); or prescripWomen’s Health, other health probtion medicine. lems women experience with If your doctor does not find signs of endometriosis can include allergies, an ovarian cyst during an ultrasound, asthma, chemical sensitivities, he or she may prescribe hormonal autoimmune diseases (these can birth control (which may help lessen include multiple sclerosis, lupus, and pelvic pain during your period) or some types of hypothyroidism), Gonadotropin-releasing hormone chronic fatigue syndrome and (GnRH) agonists, which block the fibromyalgia. menstrual cycle and lower the There is some good news: amount of estrogen your body makes. Endometriosis isn’t a fatal disease. In By Shazah Khawaja, MD, FACOG


GnRH agonists also may help pelvic pain. If your pain gets better with hormonal medicine, you probably have endometriosis. But, these medicines work only as long as you take them. Once you stop taking them, your pain may come back. How do you treat endometriosis? There is currently no cure for endometriosis, but several different treatment options can help manage symptoms and improve your chances of getting pregnant. Talk to your doctor about your treatment options. It is important to note that the best course of action for you will be greatly informed by whether you are or wish to remain fertile. Other important factors include your age, how severe your symptoms are and how severe the disease is. Endometriosis treatments will vary depending on whether the focus of your care is for pain or more for fertility concerns. For pain, there are three possible approaches: pain medications (NSAIDS, opioids); hormone therapy (birth control pills, progesterone, progestin, GnRH agonists); surgical treatment (laparoscopy, others). Endometriosis is different for every woman. My colleagues and I first seek to treat the whole person, rather than address presenting symptoms only. In many cases, we will recommend laparoscopy to remove growths as a way to also improve fertility in women who have mild or minimal endometriosis. Although studies show improved pregnancy rates following this type of surgery, the success rate is not clear. For some, we recommend in vitro fer-

tilization (IVF) as the best option to improve fertility. Even though the use of hormones in IVF is successful in treating infertility related to endometriosis, other forms of hormone therapy are not as successful. The American College of Obstetricians and Gynecologists does not recommend using oral contraceptive pills or GnRH agonists to treat endometriosis-related infertility. The use of these hormonal agents prevents ovulation and delays pregnancy, so this risk means you and your doctor must be on the same page about your risks and health goals. The hormones used during IVF do not cure endometriosis lesions, which means that pain may recur after pregnancy and that not all women with endometriosis are able to become pregnant with IVF. The relationship between the extent of disease and the Shazah Khawaja degree of symptoms, the effects on fertility and choosing the best treatment, remains a challenge for many patients. For more information, the NIH’s Eunice Kennedy Shriver National Institute of Child Health and Human Development offers excellent information on endometriosis treatment options.

Shazah Khawaja, MD, FACOG, is a physician with NCMA Women’s

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Page 8 • Living Well 2018

Get stroke smart: You could save a life, maybe your own very 40 seconds, someone in the U.S. has some type of stroke. Even though stroke is a leading cause of disability in America, it is largely preventable and treatable. The American Stroke Association’s “Together To End Stroke” initiative aims to educate and empower people to make simple lifestyle changes to reduce the risk of another stroke. Arming people with information about stroke is one step in achieving this goal. One in every four clot-related (ischemic) strokes happens after a prior stroke. Fortunately, up to 80 percent of recurrent clot-related (ischemic) strokes can be prevented with the right steps. “There are simple things you can do to help prevent another stroke such as managing blood pressure and cholesterol, stopping smoking, eating healthy, staying active, and a doctor-directed aspirin regimen,” said Dr. Mary Ann Bauman, M.D., a Seattle-based primary care internist, national board member for the American Heart Association and former chair for the American Stroke Association Advisory Committee. “It is important to raise awareness so that everyone understands the facts around stroke,” she said. So understand your risks and ask your doctor about an aspirin regimen. Aspirin is not appropriate for everyone, so be sure to talk to your doctor before you begin an aspirin regimen. Here are some stroke myth-busters that could not only help save your life but also help save the life of someone you love.


See Stroke Page 9

StRoKe SmaRt — Learning the causes and signs of stroke are important and will contribute to a healthy life.

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Living Well 2018 • Page 9

STROKE: Continued from page 8 Myth: Strokes won’t happen to me Clot-related (ischemic) strokes are the most common type of stroke, accounting for 87 percent of all cases. They happen when a blockage interrupts the flow of blood to the brain. Every year, nearly 800,000 people in the U.S. have a stroke, which is actually the same as the annual number of heart attacks; that’s why managing your risks is so important. Myth: Men and women have the same risks for stroke. More women than men have some type of stroke each year. A stroke can happen to a woman at almost any age — even to women in their 20s. This year alone, more than 100,000 U.S. women under 65 will suffer some kind of stroke. Most women don’t realize that the medical regimen they receive for other conditions can increase the risk of stroke. Many of those strokes can be avoided by simply being aware of the risks and talking with your doctor to make the appropriate changes. For example, birth control pills could double the stroke risk for women compared to women who don’t take birth control pills.

Myth: I’m already taking prescription medications, that should be enough. Prescription medications for high blood pressure, high cholesterol and diabetes may not be enough to reduce your risk of another clotrelated (ischemic) stroke. These conditions raise the risk of stroke as well as heart attack. And while you may take prescription medications to manage these conditions, they may not be enough to protect your heart. Adding aspirin, which works differently, to your treatment plan may further help prevent another heart attack or ischemic stroke. Myth: There’s nothing I can do to prevent a stroke. Fifty percent of stroke risk factors can be controlled through lifestyle choices. Some tips on how include: • Get fit and stay active • Eat healthy • Control your cholesterol • Control your blood pressure • Quit smoking • Ask your doctor about an aspirin regimen* *Aspirin is not appropriate for everyone, so be sure to talk to your doctor before you begin an aspirin regimen. — BPT

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Page 10 • Living Well 2018

WELLNESS: Continued from page 1 at the start of the day. Even better, join a tai chi or life. yoga class. Physical ailments, personal tragedy, depression Follow through on advice from your health care and difficult family matters are not entirely avoidprovider regarding diagnoses of high blood presable, but having a plan and getting help to address sure, high blood sugar and other trends, especially them is vital to our overall well-being. Here are a if they require medication. few more suggestions to maintain wellness: Even moderate alcohol consumpIdentify an unhealthy habit to tion can be problematic for some of eliminate. If it is particularly chalus. Alcohol negatively influences lenging, such as smoking, seek Spend time each day hydration, so drink plenty of water help. This category can include if consuming it in warm weather. It such habits as late night snacking with your loved can be a factor in poor sleep. Make a and too much time in front of the television. Replace them with readones. eating dinner plan in advance, if you will need to get home safely. A $10,000 DUI is a ing, brain games, or gardening. together, taking stressful bad outcome that will You do not need to train for a affect your economic and emotional marathon to improve your overall walks and sharing outlook for a long time. An accident, fitness. Work a few reasonable changes into your daily routine. an activity allow for even worse. Write out a grocery list before Walking the kids to school communication and food shopping to make sure it coninstead of driving, taking stairs tains an adequate variety of fruits instead of the elevator at work, and modeling behaviors and vegetables. A dinner of chicken, taking healthier snacks to work for break time could help. such as kindness salad and beans is simple to prepare and more nourishing than a preIf your job is physical or outand sportsmanship pared, frozen meal. doors, take precautions to avoid Spend time each day with your injury. Protect your back when for younger ones. loved ones. Eating dinner together, bending and/or lifting, wear protectaking walks and sharing an activition from the sun, stay hydrated ty allow for communication and modeling behavand wear safety gear to protect your sight and iors such as kindness and sportsmanship for hearing. Office workers should avoid sitting too younger ones. long and take frequent breaks from the computer. Do not forget some quality alone time to read, Daily bending and stretching is good for the enjoy a hobby, or to meditate. It will calm your joints and body and can be done in a few minutes

mind and renew your spirit. Adequate sleep is an all-important and often elusive goal for many of us, which becomes especially challenging as we age. Ask your physician for advice and research options for a remedy that is both safe (non-addictive) and effective. Reducing caffeine intake and computer screen time before bed may help. Give back some time to volunteer in your community. You do not have to be “Volunteer of the Year” to give yourself a sense of satisfaction from improving the community environment in which you live. Most importantly, friends you can count on are invaluable. Regularly make time for them. However, when life piles on too many challenges, or if you find yourself feeling alone and isolated, reach out deborah Howell for professional counseling to sort out your feelings and identify mental and emotional health solutions to protect your outlook and overall wellness. Knowing we are worth self-care is the single most important aspect of wellness.

Deborah Howell is the CEO of Alexander Valley Healthcare, serving patients from Geyserville, Cloverdale and Hopland.

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Living Well 2018 • Page 11

SELF-CARE: Continued from page 1 coming into the world and the last thing we do leavwater, and water is necessary for every cell and ing this world. Breath is the place where we get to system in the body to function. Americans are witness our feelings and ask what is in me (inhale), chronically dehydrated and often aren’t aware of and where am I affected? how much they actually need to drink to maintain Sometimes I am doing great and good health. my breath just feels good and natuBut simple water isn’t enough for We have emotional ral, I don’t even need to think about proper hydration — this is where But it is the first sign that someelectrolytes play a part. Coconut symptoms prior to it. thing isn’t feeling right when I begin water, chia seeds and Atlantic Grey holding or giving up my breath. salt are excellent electrolytes that them becoming If I am holding in my belly, I know can be added to water. physical symptoms I am protecting something, if I am Water assimilated fully into the in my jaw, then a communikidneys ensures good blood presand health issues. holding cation issue is occurring. If I am sure, which becomes stable heart breathing shallow and not connected health. Remember: the more water to my hips, a foundational issue is making me want you have, the less your adrenals have to work. to give up. Eat These are all feelings that create a change in our Eating the right amount of food gives us the right breathing patterns, which are the very earliest amount of stable energy. Follow these key habits: stages of symptoms. We have emotional symptoms Eat breakfast, lunch and dinner. prior to them becoming physical symptoms and Eat at home more often than eating out. health issues. Remember, there is choice in every Eat good organic meat and cheese at home, be breath we take. vegetarian when eating out. Health is elemental If you don’t know what to eat, eat half raw and In the science of Ayurveda, the elements are the half cooked. foundation for all things and are called the pancha Add spices and ocean salt to taste on everything maha bhutas, or five great elements. you eat. Some things consist of a primary element and Add 1 tablespoon of raw olive oil on top of each some things are formed from a full spectrum of eleplate of food you make. ments. The elements do not stand alone in their Eat a piece of fruit instead of fruit juice. Add 1 tablespoon of raw sauerkraut to lunch and functions, but work as a continual flow like the seasons in nature. dinner. All cultures throughout human history have recMake your own salad dressing, marinades and ognized the interplay between elements, even if that sauces. dance is now labeled in scientific terms. At dinner, make enough food for lunch tomorThe ether element provides the space in which row. matter can exist. Air is the gaseous state of matter, Start the day with electrolyte water. Take a thermos of warm miso soup or bone broth whereas fire is the energy or power necessary to transform matter from one state to another. Water with you to work. is the fluid state of matter and earth is the solid Breathe state of matter. It begins with breath: it is the first thing we do

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Ayurvedic wisdom also says that all five elements are present within the body. It is the balancing act of knowing what your emotional and physical symptoms are elementally communicating and providing the opposite chemistry of what is being experienced. Cold is contractive,creating inward thoughts, making it hard to speak truth or be seen from the heart. Cold needs hot (heating) – stimulate circulation; exercise, take a bath, drink warm liquids or practice breathing. Dry is uncomfortable, creating anxiety and indecision, making it challenging to stay embodied and hard to keep thoughts focused or contained. Dry needs wet (nourishing) – kidney and adrenal hydration; drink electrolyte water, eat soups and stews, moisturizing your body with oil. Hot is frustrating, creating judgment, making it challenging to listen to self and others and making it hard to let go of “things need to get done right.” Hot needs cold (cooling) – digestive alkalization; eat cucumbers, drink mint water, take a nap or just chill out for a while. Wet is congestive, creating heaviness, making it challenging to motivate and take care of others. Wet needs dry (cleansing) – blood cleansing; eat a salad, make a green drink, break a sweat or dry brush your skin towards your heart. We can give ourselves the gift of living well through the way we care for ourselves. deanna Batdorff Self-care is the best health care we have.

DeAnna Batdorff is the founder of the dhyana Center of Therapeutics, based in Sebastopol.


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Living Well 2018 • Page 13

Tired of being tired? Here’s what you need to know t’s no surprise that we all feel the need to get more sleep. However, for some people who feel tired all the time, it may be a sign of a bigger problem. If the urge to sleep during the day is overwhelming and irresistible, it may be excessive daytime sleepiness (EDS). Roughly 20 percent of Americans have EDS. It is one of the most common complaints people make to a sleep specialist and a symptom that can be seen in a variety of sleep disorders. Being able to recognize the difference between normal sleepiness and EDS is important to your health, but more than 60 percent of Americans find it difficult to do. “Occasionally feeling tired is normal,” says Dr. Raj Dasgupta, pulmonary and sleep specialist at the University of Southern California’s Keck School of Medicine. “People with EDS have a hard time staying awake or alert during the day and may doze off during inappropriate times such as during meals, in the middle of a conversation or even when in a car stopped for a few minutes in traffic.” EDS is a hallmark symptom of narcolepsy. Not everyone who has EDS has narcolepsy, but everyone who has narcolepsy has EDS. Narcolepsy affects approximately 1 in 2,000 Americans. It is a chronic neurological disorder in which the brain can’t control sleepwake cycles normally. A narcolepsy diagnosis can be tricky because many disorders, such as depression, insomnia and sleep apnea, have some of the same symptoms.


This may be why it is estimated that half of those with narcolepsy are undiagnosed. Narcolepsy has five major symptoms, but you don’t need to experience them all to have it. 1. Excessive Daytime Sleepiness: This is when you have an uncontrollable urge to sleep during the day. 2. Cataplexy: The weakening of muscles when you feel strong emotions like embarrassment, laughter, surprise or anger. Cataplexy can cause your head to drop, your face to droop, your jaw to weaken or make your knees give way. 3. Sleep disruption: This is when you often fall asleep quickly but wake up frequently throughout the night. 4. Sleep paralysis: Feeling unable to move or speak for a short time when falling asleep or waking up. You may also feel like you can’t breathe deeply. 5. Vivid dreaming: Often frightening dreamlike experiences that seem real and happen when falling asleep or waking up. You may experience hearing sounds or words when drifting to sleep or have unwanted visions. Sleep paralysis often accompanies these vivid dreams. Dasgupta adds, “If you’re having trouble staying awake during the day or experiencing other sleep-related problems, it may be time to talk to your doctor. — BPT

Photo BPT

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Page 14 • Living Well 2018

Stay hydrated this summer and all year taying hydrated is a necessity, but sometimes it’s difficult to tell when your body needs water, especially during warmer months. Experts say on average men need 15 cups (3.6 liters) and women need 11 cups (2.6 liters) of water per day. Our bodies are about 60 percent water, and just losing 1.5 percent can be the tipping point for mild dehydration. Here are some health tips:


Bring water on the go Going to work, the park, the pool or the library? Wherever you are headed, always bring a reusable water bottle. This goes for your people too. Have each member of your household choose their own water bottle and label it with their name. Allowing young children to pick a favorite water bottle provides added incentive to take frequent water breaks.

Set the water bottles in a high-traf- any activity that makes you sweat, you need to drink extra water to fic area or close to the door so you compensate for fluid loss. don’t forget them when leaving An extra 1.4 to 2.5 home. And refill, refill, cups of water should sufrefill whenever empty. experts say on fice for short bouts of Drink good water exercise, but intense Not all water is creataverage men exercise lasting more ed equal. Filling your need 15 cups than an hour requires reusable bottle with filfluid intake. How tered water can ensure it (120 ounces) and more much depends on how not only tastes better, but is also better for you. women need 11 much you sweat and the duration and type of Home filtration or cups (88 ounces) exercise. And don’t rely reverse osmosis (RO) water fountains; be systems work to reduce of water per day. on sure to bring your contaminants that may reusable water bottle to be in your tap water. workout sessions. Establish hydration routine Load up on fruits and veggies If you have trouble remembering Fruits and vegetables are high in to drink water, establish a drinking water content and an excellent way routine. Start your day with a glass to complement water intake and stay of water, followed by a glass at and between each meal and a glass before hydrated. Watermelon, cantaloupe and bed. strawberries are among fruits with Or, drink a small glass of water at the highest water content. the beginning of each hour. For vegetables, it’s cucumbers, iceEstablishing a drinking routine is an berg lettuce, celery, tomatoes and easy way to ensure that you reach zucchini. Before eating, be sure to the recommended water intake each rinse produce under filtered water to day. safely clean and maintain the health Increase intake with workouts benefits. Fruits and veggies are also A good rule of thumb is to drink easy to serve at home and eat on the water before, during and after a go. workout. According to the Mayo Clinic, if you exercise or engage in — BPT

Photo BPT

taSty HydRation — Fresh fruits and vegetables are a great source of water for a healthy body.

Living Well 2018 • Page 15

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Page 16 • Living Well 2018

Living Well 2018  
Living Well 2018