Oregon Healthy Living

SEPTEMBER 2016 | VOL. 9 — ISSUE 9

HAPPY TRAILS

Cyclists enjoy off-roading

PLUS Coping with icky encounters: Fears and phobias Dehydrating produce for winter O regOn H ealtHy l iving . cOm

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Table of Contents

SEPTEMBER 2016 | VOLUME 9 — ISSUE 9

FITNESS

COVER STORY

HEALTH

PAMPER

SPECIAL

FOOD

Things That SCARE Us: From creepy crawlies to needles

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Happy Trails: Cyclists enjoy off-roading

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Core Strength: A joint venture

13

Migraine Pain: Causes, triggers and management

10

Shy Smile?

Dental implants for appearance and health

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Don’t Dread the Drill: Hypnotherapy helps with anxiety

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Dehydrating: Preserve the harvest

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On the cover

The editor’s desk Fall is an amazing time to be outside in the Rogue Valley.

Find your trail and take advantage of the milder temps and beautiful scenery. Go prepared to prevent interacting too closely with the critters that sting and bite. Back-to-school time will also bring close encounters with germs and possibly lice. I still have post-traumatic shivers when I remember my family’s lice experience. Ick! We’ve provided some pointers to help you cope with all these fear factors. Next month is our annual cookbook crose@mailtribune.com edition, full of fall recipes.

STAFF EDITOR: Cheryl P. Rose ADVERTISING DIRECTOR: Dena DeRose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING WRITERS: Keith Gillogly Sarah Lemon Hayley Strahan Cindy Quick Wilson

Oregon Healthy Living Magazine is published by the Southern Oregon Media Group Advertising Department, 111 N. Fir St., Medford, OR 97501.

General information: 541.776.4422 Submissions and feedback: crose@mailtribune.com

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Jeff Jones of Talent fell in love with bike riding as a kid and has never given it up. In fact, he’s made a career out of encouraging others to hop on a bike. He opened Jones Bikes in 2002, hand-making customdesigned bikes. He favors bikes that can travel on mountain paths as well as smooth roads. “For me, offroad biking is more enjoyable because I’m out in nature in the clean air,” he says. “I don’t have to worry about cars and it’s more peaceful. The varied terrain also challenges HAPPY my bike handling skills. I can’t TRAILS believe more people aren’t out there. On a weekend ride, I’ll see zero people. What could they be doing that is better than this?” Photo by Tim Tidball, timtidball.net. ​

Join the list...

Ashland Food Co-op .................. pg. 9 Core Physical Therapy & Training.... pg. 19 Grow Baby................................. pg. 12 Holistic Health & Fitness............... pg. 4, 7 Joe LaCroix Hypnosis.................. pg. 26 Linstrom Family Dental................. pg. 23 Medford Dermatology................. pg. 26 Medford Food Co-op.................. pg. 18 Medford Foot & Ankle................. pg. 11 Medical Eye Center..................... pg. 3, 6

SEPTEMBER 2016 | VOL. 9 — ISSUE 9

Cyclists enjoy off-roading

PLUS

Coping with icky encounters: Fears and phobias Dehydrating produce for winter

O regOn H ealtHy l iving . cOm

Medicap Pharmacy..................... pg. 18 Northridge Center....................... pg. 4 Oregon Retina Center................. pg. 15 Retina & Vitreous Center............. pg. 8 Rogue Functional Wellness........... pg. 20 Rosa Transformational Health...... pg. 24 Sherm’s Food 4 Less.................... pg. 2 Southern Oregon Foot & Ankle... pg. 21 Superior Athletic Club.................. pg. 8 Visiting Angels............................ pg. 27 Voice Art Group.......................... pg. 17

....and reach your next customer with Oregon Healthy Living!

To advertise contact Niche Marketing Specialist Athena Fliegel at 541.776.4385 or afliegel@mailtribune.com

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FITNESS

Happy Trails for Mountain Bike Riders

Jeff Jones of Talent near Wagner Creek. Photo by Tim Tidball.

TEXT BY CINDY QUICK WILSON

Local enthusiasts enjoy excitement, challenge and incredible scenery

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illions of people ride bicycles for transportation, fitness, and the enjoyment of nature, but mountain trail bike, or MTB, riders add an element of challenge and excitement to the mix.

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FITNESS Not only for X-treme riders

Tim Tidball of Medford.

Photo by Jeff Jones.

This pack of adventurous peddlers isn’t satisfied with predictable routes, smooth roads and checking over their shoulders for cars. The more daring of these off-road rowdies, the freeriders, crave bouncing over rocks, berms and streams, and negotiating sheer drops and breathtakingly narrow trails, just to keep it interesting.

Although some do ride with abandon, Shannon Frohnauer, avid MTB rider and owner of Bike Kraft in Grants Pass, insists that there are trails for every level of skill. “For instance, riding around Applegate Lake is considered more of a cross-country ride, not at all technically challenging,” he says. “Then there are ‘all-mountain’ trails where you have sustained climbs with a 5 to 10 percent grade.

It’s twisty and may have sharp cutbacks and some downhill grades.

Next is enduro riding over more technical trails with rock gardens, fast straightaways, big berms, high banks and sharp corners. There may be narrow places with a cliff on one side and a cliff edge on the other. You might have 20 or 30 miles of riding with all forms of technical challenges on a single-track trail.”

When asked how many females are out on the trails, Shawn Lambert, a bike mechanic with Bike Kraft, laughs and says, “Never enough! But it’s definitely catching on because we see more ladies getting into it every year. Before, it was maybe only 5 percent, now it’s up to 20 or 30 percent.” And,

Noah Catropa racing at the 2015 Spring Thaw in Ashland on the Catwalk trail. Photo provided by Ashland Mountain Adventures.

LOCAL MTB TRAILS AND RESOURCES These trails, and many more, can be found online at MTB Project, www.mtbproject.com.

They provide maps, trail type, length, elevation and grades.

• Cathedral Hills in Grants Pass • Bolt Mountain out of Fish Hatchery Park in New Hope • Taylor Creek in Merlin, out towards Galice • Mountain of the Rogue Trail near Rogue River • Prescott Park off Hillcrest Road in Medford For additional resources: • Check out an app called Trail Fork • Rogue Valley Mountain Bike Association (RVMBA), rvmba.org

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FITNESS

Thom Weeks, Jesse Palicitos, Dave Patterson and William Roussel at the top of Jedi trail in the Taylor Creek area.

Photo provided by Ashland Mountain Adventures.

he admits, the gals seem to hold their own on the trail. “It’s not at all like it used to be with a clear division between the men’s and women’s groups of riders,” Lambert says. “Most all the women we ride with are stepping up, and we’re catching up to them as much as they’re catching up to us. I think it’s pretty cool.”

Conditioning

Navigating over rough terrain, obstacles and steep climbs requires a combination of strength, endurance and skill. How hard a rider trains depends on how seriously he or she takes the sport. “There’s definitely a level of fitness you have to have,” Frohnauer says. “Even though a certain amount of conditioning comes from just being out there, cross-training can be a good way to help with your riding skills.”

Pedals and padding

There are five basic types of mountain bikes: trail, downhill, cross-country, freeride and dirt jump. Suspension, shocks, weight, materials and design are all variables that define the purpose for which they are intended. Choosing one depends on how you plan to ride.

“We ask our customers where they see themselves in terms of use,” Frohnauer says, “and then we fit them with the best bike for their needs and budgets. We have good quality entry level bikes for around $500, all the way up to $8,000 for high performance machines that are very technically advanced.

That’s a lot of money, but when it’s your passion, you’re willing to pay for the best you can afford.”

In choosing gear and clothing specifically for MTB, it is clearly a question of safety, comfort and functionality. While the casual rider may hit the trail in jeans, T-shirts and tennis shoes, the more serious-minded value the protection and functionality of high performance materials when selecting jerseys, jackets, shorts, socks and shoes.

In terms of safety, considering the increased level of risk, many invest in good quality gloves, glasses, hydration systems, protective padding and helmets. “If you do make a mistake,” Frohnauer cautions, “there could be serious consequences like bruises, scratches or even broken bones, which is why we always recommend protection. You don’t want to take a chance on an injury where there is a long recovery period, because then you’re off the bike. Riding safe keeps it fun.”

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FITNESS

Hitt Road in Ashland.

Photo provided by Ashland Mountain Adventures.

MOUNTAIN OF THE ROGUE TRAIL PROJECT Several years ago, a small enthusiastic group of local mountain bike riders decided they needed dedicated trails so those who shared their passion could safely race, climb, jump and ricochet off boulders. If this type of bike riding sounds like it requires a bit of daredevil temperament, you have the right idea.

Dean Stirm of Rogue River, a 17-year veteran of the sport, gathered a few like-minded friends and set out to make that dream a reality. “We called ourselves the R.A.T.S., which stands for the Rogue Area Trail Stewards.” Stirm says it was a complicated process, but by working with the Bureau of Land Management, they have now completed the first of four loops on the Mountain of the Rogue Trail.

Phase one features 7 miles of switchbacks, called a stacked loop, that climbs up Tin Pan Peak off North River Road near Rogue River. “It has taken five years, but it has definitely been worth it,” he says.

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FITNESS continued from page 7

Local trails

Local riders say the Rogue Valley has some of the most spectacular biking trails in Southern Oregon.

“We’re very fortunate to have Cathedral Hills here in Grants Pass,” says Dean Stirm, a Rogue River cyclist. “There are at least 20 miles of trails for hikers, bikers and horse riders. Parts of it are wide, other parts are steep and narrow and technical enough to be challenging for all levels of ability.”

MTB enthusiasts also favor Bolt Mountain out of Fish Hatchery Park in New Hope, Taylor Creek in Merlin, Mountain of the Rogue Trail in Rogue River and many others trails around the Mount Ashland, Wagner Creek and Jacksonville areas.

“The appeal is different for everybody,” Frohnauer says. “For some, it’s about mental release and peace of mind. Others use it for physical fitness and training. There is a whole community of likeminded mountain bikers out there who just enjoy getting out there together.”

Photo by Tim Tidball.

HOW TO SPEAK MTB Biff: To crash Bonk: Reaching the point of exhaustion Boulder Garden: Section of road or trail that is covered with basketball-sized or larger boulders Gonzo: Riding with reckless abandon Header: Going over the handlebars Kicker: A steep section of road or trail Portage: To carry your bike Rock Garden: Section of the trail that is completely covered with grapefruit to basketball-sized rocks Singletrack: Narrow trail Technical route: Section of road or trail that is very demanding of bike handling skills

The Jones Family of Talent along the Bear Creek Parkway in Medford. Photo by Sheila Jones.

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HEALTH

Headed for Pain Understanding migraines and their myriad causes TEXT BY KEITH GILLOGLY

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hen a migraine headache starts, everything else stops. For many migraine sufferers, work, daily tasks and physical activity must suddenly halt until the migraine passes, which can take hours or even days. Nearly one out of 10 Americans experiences migraines, and tens of millions of dollars in productivity are lost each year in the United States due to migraine incapacitation.

Distinctive symptoms

Migraines differ from other headaches because of their severity and crippling effects. Migraines are unilateral, meaning the associated pain can be felt distinctly within either the left or right side of the head, often with pulsation in the temple area, says Dr. Shaun Rajah, a neurologist with

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Asante Physician Partners-Neurology in Medford. Migraine headaches last at least four hours and up to 72 hours. They inhibit daily activity and are often aggravated by physical activity. They are also characterized by light and sound sensitivity, as well as nausea and vomiting, Rajah says.

Dr. Daniel Smith, a naturopathic physician with Bear Creek Naturopathic Clinic in Medford also noted auras — described as any sort of visual, auditory or sensory hallucination such as flashing lights, a narrowing of the visual field or strange tastes and smells — are related to migraines and may occur before the real pain sets in, providing a window to take medication and block the ensuing headache.

Triggers vary

The causes of migraines are both numerous and varied.

“There are a lot of paradoxical causes,” Smith adds, noting that caffeine could trigger migraines in some, while a dose of caffeine could ameliorate migraines in others. Rajah added that lack of sleep and dehydration are common migraine triggers, as are stress and a family history of migraines. Also, changes in weather and allergies are linked to migraines, as is obstructive sleep apnea.

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HEALTH Foods high in tyramine, a natural substance, have been linked to migraines. They include red wine, chocolate and aged cheeses, Rajah says. Smith adds that a number of other common foods and ingredients may influence migraines, including alcohol, MSG, and sugar. “It’s accurate to say that there is one primary cause and perhaps two or three secondary causes,” he says.

Either an overabundance or a lack of serotonin (a neurotransmitter) in the brain is believed to trigger migraines, Smith says. Other physiologic factors involve either a constriction or a dilation of blood vessels in the brain. At times, both processes may play a role in the development of migraines, he says. After constricting, blood vessels could dilate in order to send more blood and oxygen to the brain, resulting in inflamed vessels and characteristic throbbing pain.

Another migraine trigger for women may be menstruation and the associated hormonal shifts. “Women are three times more likely to have migraines than men,” Smith says.

Pinpointing the exact cause or causes of migraines can be difficult, yet Smith believes doctors need to be aggressive and assertive in expanding their testing. Histamine level testing and a food sensitivity analysis should be performed on anyone with chronic migraines, he says, as should intracellular nutrient testing. Still, patient history is the most useful diagnostic, Smith says.

Pain management

“The No. 1 treatment for migraines is to lie down in a cold, dark room and close your eyes,” Rajah says.

Being physically active can mitigate occurrence of migraines,

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HEALTH continued from page 11 Rajah says, although overexertion has been linked to migraines. For many, getting enough sleep, staying hydrated, and dealing with stress will lessen or eliminate migraines. Rajah recommends keeping a migraine diary to look for patterns surrounding each occurrence that could involve foods consumed, time of day, activity and other factors.

PILL-FORM PAIN RELIEF Analgesics, meaning pain-relief medications, for migraines include overthe-counter medicines like Excedrin, Tylenol or Advil. Tryptamine is the active compound used in some prescription migraine drugs. Rajah says that for migraines that occur infrequently, perhaps every couple of months, pain relievers are typically used. But if they’re occurring two or three times a week, a daily preventative medication is often recommended.

If analgesics are taken more than twice a week, rebound headaches can occur, Rajah says. Pain receptors in the body can become accustomed to taking in the drug, and when the medication isn’t received, the withdrawal can result in a rebound headache that is often confused for a migraine headache. Therefore, preventative medications typically work better for frequent migraines.

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CORE STRENGTH

FITNESS

Alleviates Joint Stress

J

TEXT BY CINDY QUICK WILSON

oint pain can range from the occasional mild twinge to debilitating. Painful joints can limit a person’s capacity to perform even the most routine daily tasks, so knowing how to prevent acute and chronic injuries to the joints is essential.

When the body’s core muscles are weak, the joints take the brunt of the work when effort is needed, explains Chris Foster, owner, trainer and practitioner at Core Physical Therapy & Training in Medford. “It’s surprising how much strength we need in our core to do our daily activities safely,” he says. “We can have core weakness from injuries or sedentary lifestyles. Then we try to do something physical and we strain ourselves. We may not even know it right away, but later on, we suffer joint, muscle and nerve pain because we do things incorrectly.”

Injuries discourage physical activity, so learning correct or adapted methods for fitness is critical. “People want to exercise and be healthy, but often they hurt themselves and then they give up,” says Foster, who has been a physical therapist in the Rogue Valley for over 10 years. “I want to create an environment where people can learn to proactively and retroactively keep their spines and the rest of their joints safe at every level of fitness.”

Foster performs an abdominal hold crunch while balancing on a wobble board.

Chris Foster demonstrates working the arms while balancing, which engages the core muscles.

Foster believes in being proactive about functionality. “One of the most important things to remember about exercise is to train good habits, so that the exercises you are doing are similar to the things you do around the house or during your daily activities,” he says.

In addition to degrees in physical therapy and sports medicine, Foster also has a fellowship in orthopedic manual therapy. This training sets him apart from more conventional physical therapists, he believes, because he is specifically qualified in joint and tissue mobilization techniques to promote healing and to maximize the benefits of exercise.

“Through our physical therapy, individualized home exercise programs and core training classes, we instill in our clients the knowledge and skills necessary to exercise and move correctly,” he says. “Our mission of creating a functionally strong and healthy core helps our clients achieve their goals of getting back to work, play and life.”

Core Physical Therapy & Training offers orthopedic manual therapy, joint replacement rehabilitation, pre- and post-surgery rehabilitation, sports medicine, automobile accident injury rehabilitation and running analysis, as well as preventative core wellness training programs.

Core Physical Therapy & Training 771 W Stewart Ave., Suite 103, Medford 541.500.8029 www.corepttraining.com

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PAMPER

CONFIDENT SMILES

Dental implants can be lifechanging for some patients

TEXT BY CINDY QUICK WILSON

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rban legend has it that our nation’s first president, George Washington, had wooden teeth. Not so, according to historians, but for most of his adult life he did wear painful and crudely constructed dentures made from various combinations of human teeth, rare hippopotamus ivory and metal fasteners.

Even with much improved oral care, it is still sometimes necessary to remove decayed or damaged teeth, but modern dentistry offers many more options for restoring a more natural function and appearance. Whether it involves a single tooth or the replacement of conventional dentures, many people opt for dental implants as a more permanent and aesthetically pleasing method of tooth restoration. “Having ill-fitting dentures can take years off your life because you’re less able to chew food properly,” explains Dr. John Linstrom, a

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Medford dentist. “The bone atrophies and shrinks underneath and the dentures loosen up. They may move around or even pop out which can be embarrassing in social situations. People get very self-conscious and can even become withdrawn as a result.”

The greatest advantage of the implant, Linstrom says, is that it doesn’t affect the natural teeth around it. “If you remove a tooth, the bone will atrophy, whereas if you place an implant there, the bone actually stays in place which supports the soft tissue and helps to maintain the facial structure.”

How it works

Dental implants are titanium rods about a centimeter long that are placed into the jawbone and serve the same purpose as the roots of teeth. They may have a smooth texture, or can be threaded, perforated, hollow, solid, coated or textured.

An abutment, or post, allows for placement of the prosthetic tooth once the implant has sufficiently integrated or healed.

Dr. Bruce Logan, an oral surgeon with Oral & Maxillofacial Surgery Center, says the implant process is usually a team effort between a dentist who does the restorative work above

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PAMPER

the gum, and a surgeon who is responsible for any procedures below the gum, such as bone grafts and placement of the implant. “Initially, the patient comes into our surgery center for an evaluation to see whether he or she is a candidate for an implant,” he says. “We do both a clinical workup and a thorough radiographic evaluation, which can involve standard or cone beam 3-D exams.”

If bone grafts are necessary to shore up support at the site, Logan says it can sometimes be done when the implant is placed. Other times it is done prior to the placement procedure. “Once the implant is placed, if it’s the upper jaw, it has to heal for a total of six months,” he says. “If it’s the lower jaw, it has to heal for three to four months. In the meantime, the patient can wear a temporary replacement, either a ‘flipper’ or a partial. At the end of that healing period, the implant is uncovered and the patient is sent to his or her restorative dentist for the second half of the procedure, the fabrication of the crown or prosthesis, that is secured on top of the implant.”

Although adequate bone density in the jaw is one of the most important considerations, other factors can determine a patient’s viability for a successful outcome. “They have to be relatively healthy,” Logan explains, “and their immune system has to be intact. If they are a severely affected diabetic, they’re usually not a great candidate, and there are some other metabolic situations which can be a determining factor.”

Success rates are high

The dental implant is the strongest and most stable method of tooth replacement, experts say. “When they’re placed properly, the integration rate is as high as 98 percent,” Linstrom affirms. “I have replaced or restored hundreds of implants and I am constantly amazed by the success of the process.”

Though rejection is rare, Logan says correct placement is crucial. “Implants can withstand vertical force, but they don’t take lateral forces very well, so the dentist doing the restoration has to make sure that the occlusion and the bite is right so the forces placed on the implant during function are in the proper direction and are not going to be detrimental to the health of the implant.”

For patients who have lost teeth due to poor oral hygiene, Linstrom stresses the importance of good cleaning habits. “Plaque and tarter are especially drawn to the implants, which can promote periodontal inflammation, especially early in the process, so we recommend more frequent dental cleanings than the usual sixmonth timeline.”

Cost can be a consideration as implants are not the least expensive method of tooth replacement, especially when bone grafts come into play, but Logan says, “The quality of life is completely changed for many of our patients. Most of them couldn’t masticate properly with their conventional dentures and their diet was very compromised because there were so many foods they couldn’t enjoy. But now with increased stability from implants, they are able to partake in a more normal diet and enjoy life a little more.”

IMPLANT INFO The Academy of Implant Dentistry estimates that some 3 million Americans have one or more implants, a number they report to be growing at a rate of 500,000 per year.

Implants are appropriate for any age after full bone development, around age 18.

Teeth restored with implants cannot get cavities.

Cost varies greatly depending on the individual needs.

Source: The Academy of Implant Dentistry

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SPECIAL

Fear Factors

Things that scare us TEXT BY CHERYL R OSE AND KEITH GILLOGLY

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hat scares you?

According to a comprehensive study conducted in 2014 by Chapman University in California, there is a one-in-four chance that speaking in public is at the top of the list.

But bugs, snakes and critters are right behind that.

Fear is an emotional response to a real or perceived threat, a built-in survival instinct.

For example, many people surprised by a spider may experience a jolt of mild anxiety. Fears become phobias when the anxiety to the trigger is so strong that the sufferer’s quality of life and his or her ability to function is impaired. According to the National Institute of Mental Health, approximately 10 percent of people in the United States suffer from phobias. Phobias are the most common mental disorder in the United States, falling into the category of anxiety disorders.

On the following list of fears and phobias, we asked for local insight from John Jackson, an entomologist and founder of Medfordbased Bugs-R-Us Educational Services, a provider of information and presentations on insects. Karen Bassett of Southern Oregon Pediatrics, a registered nurse with 22 years of experience, offered treatment advice.

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ARACHNOPHOBIA: The fear of spiders and other arachnids, such as scorpions.

SPIDERS

FACTS: Despite Hollywood’s imagination, no spider will attack a human naturally, says Jackson. In Oregon, only black widow and hobo spiders are of concern, because their venom is necrotic, meaning flesh-eating. Bitten areas can turn black and surrounding flesh can fall off. The red hourglass on the abdomen characterizes black widows, but Oregon also has brown and purple widow spiders, Jackson says, which are comparatively smaller and less venomous. All produce webbing of high tensile strength, like a guitar string, and may be found in dark, concealed spaces, such as under the sink or within a lumber pile. Hobo spiders are reclusive and nocturnal and may hide under furniture or behind couches. Stores sell glue traps that emit a pheromone to lure and catch hobo spiders. Southern Oregon backyards can also be homes for wood and bark scorpions. They tend to be about 2 inches long.

TREATMENT: All insect bites and stings are generally treated the same way, according to Bassett. A spider bite may have two distinct puncture marks and may swell and bruise.

Wash the bite with soap and water. Use a cool compress for pain and take an oral antihistamine, such as Benadryl, for itching. The reaction may last for 48 hours, but if the site is not improving or worsening after that time, Bassett recommends seeking medical attention.

Try to retain the spider for identification if possibly poisonous. As with all bites or stings, seek emergency medical attention if experiencing weakness or difficulty breathing.

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SPECIAL ACAROPHOBIA: The fear of skin infestation from small crawling insects, including ticks.

TICKS FACTS: Ticks reside amid tall grasses and trees in the woods. They may be no bigger than a freckle before they embed, feed on blood, and subsequently swell.

Light clothing makes hitchhiking ticks more visible, and tighter-fitting clothes are tougher for ticks to penetrate. Bug sprays like Off! Deep Woods can help repel ticks. Jackson says that ticks in Southern Oregon can carry Lyme disease or anaplasmosis, a disease involving bacterial infection of the white blood cells.

TREATMENT: Use fine tweezers to pull the tick out by the head — not the body, which can break off. “They’re amazingly hard to kill, so unless you actually pop the body, it’s going to continue to live,” Jackson says, suggesting a purposeful smoosh after extracting. Bassett says that if any black parts of the tick remain under the skin, visit the doctor.

If successfully removed, wash the affected area with soap. Use an antibiotic cream and take an oral antihistamine. Bassett says to watch the site for signs of infection, such as redness or drainage. Lyme disease is a risk with tick bites. The symptoms can appear weeks later, including general achiness and a distinctive bulls-eye rash. If symptomatic, seek medical advice.

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SPECIAL

continued from page 17

OPHIDIOPHOBIA: The fear of snakes.

SNAKES FACTS: The western diamondback rattlesnake is the only venomous snake in Oregon, Jackson says. Snakes prefer cover when hiding or sleeping, but during a hot day, they’ll be out sunning themselves. The diamondback has a triangular head and dark, diagonal lines on each side of its head. They’re here to help us out by eating mice and rats, Jackson says, but if they sense movement or noise, they’ll investigate. Snakes tend to have a hard time seeing and hearing, but their tongues can detect smells and other sensory information.

Jackson recommends standing still or slowly backing away from any dangerous snakes.

TREATMENT: If bitten by a rattlesnake, don’t panic. That may be easier said than done, but Jackson says the venom will run more quickly through your system if you’re panicked. The venom will be painful and can cause swelling and bruising. Stay still and immobilize the bitten appendage as much as possible, keeping the arm or leg below the level of the heart to slow the spread of venom.

Call for emergency help. Hospitals can administer anti-venom. If hiking or camping in a remote area, consider carrying a snake-bite kit, sold at many sporting goods stores. The kit will not replace the need to transport the victim to a source of medical assistance.

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SPECIAL TRYPANOPHOBIA: One of many names associated with the fear of needles.

NEEDLES FACTS: Needles are no fun. About 20 percent of people admitted to a fear of needles in the 2014 study done by Chapman University. In medicine, needles are used for immunizations, blood tests, injectable medications and glucose monitoring. Many of these tests and treatments can’t or shouldn’t be avoided. Though some people are born with a hypersensitivity to pain, most people develop a fear of needles from a negative experience, often in childhood between the ages of 4 and 6. Sufferers will experience high anxiety around needles and blood and may even faint.

TREATMENT: The approach will depend on the individual patient, factoring in age and level of anxiety, Bassett says. Offering reassurance and some degree of control to the patient is often sufficient in her practice. She will offer a child choices, such as sitting on the table or in mom’s lap, counting to three or singing a song. Distraction can also be helpful, such as music, reading or deep breathing. Pediatric clinics may have devices that help, too. Bassett uses one that provides acupressure at the injection site. Another type uses vibration. Parental praise and support are important, too.

APIPHOBIA: The fear of bees.

STINGING INSECTS FACTS: Bees, wasps and hornets all wield non-necrotic but still painful stingers. Bees can sting only once and die after implanting their stinger; wasps and hornets can sting multiple times each. Like spiders, these insects won’t attack directly, but will defend themselves if provoked. Killing a wasp or hornet (but not bees) will release pheromones that prompt others to attack.

Instead of aggressive flailing at a swarm, move away from the area. And if they’re not a threat, let them be, Jackson says, because “they are here to do a job, and it is such an important job.”

TREATMENT: Get the stinger out as soon as possible, but don’t pull out a bee stinger with tweezers, as that will squeeze in more venom, Jackson says. Instead, scrape the stinger off with the edge of a credit card. Bassett recommends the soap, antihistamine and cold compress regimen, as with other insect bites. The bite may remain swollen or red for up to 48 hours. However, because a small percentage of the population (about one in 1,000) have venom allergies, any reaction to a sting that causes breathing trouble, numbing, hives or vomiting requires immediate emergency attention.

continued on page 20

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SPECIAL continued from page 19

PEDICULOPHOBIA: The fear of lice.

LICE

FACTS: The least worrisome, but perhaps most icky on this list, lice don’t carry disease and don’t make you sick, Bassett points out. However, there can be an associated social stigma and a lot of labor involved in removing the pests. According to the Centers for Disease Control and Prevention, an estimated 6 million to 12 million children ages 3 to 11 years old get a head lice infestation each year.

The head louse is a parasite specific to humans. You won’t catch them from your dog, but you might get them from your preschooler. They are spread by contact and shared brushes, combs, hats and clothing.

Symptoms include itching or a tickling sensation on the scalp, often at the back of the neck and behind the ears. The pesky parasites are showing resistance to treatments, so it may take multiple applications and thorough housekeeping to be finally done with the varmints. “Head lice are very common, particularly around back-to-school time,” Bassett says.

TREATMENT: Bassett recommends purchasing an over-the-counter head lice treatment such as Nix or Rid. Follow all instructions, which include shampooing with a medicated product and patiently combing through hair to remove nits (tiny, pearly eggs).

Because of the resistance issue, Bassett recommends leaving the shampoo on for 20 minutes. Flush nits down the sink or toilet to prevent any hatching. Thoroughly launder bedding, towels and clothes. Anything that can’t go through the washer but will fit in the dryer (pillows, stuffed animals) should spend 20 minutes on a hot cycle to kill the lice.

Alternatively, put all comforters, soft toys and bedding in plastic trash bags. Tie tightly and leave for two weeks to kill lice.

Vacuum carpets and furnishings. Empty vacuum liners or clean canisters so no new nits will hatch. Spray hard surfaces with a bleach cleaner. After a week, the person should retreat in case any nits were missed and have now hatched. Bassett says she has heard of various home remedies, including mayonnaise, coconut oil and tea tree oil, but believes that if battling the bugs, the medicated approach has the best chance of desired results.

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SPECIAL MYSOPHOBIA: The fear of germs.

GERMS

FACTS: Hearing helpful updates that a computer keyboard can contain five times more germs than a public toilet or that 50 percent of TV remotes test positive for cold viruses is enough to turn anyone into a germaphobe. Oh, and the kitchen sink may host 100,000 more germs than a bathroom! Germs are microorganisms that harm humans, including bacteria, viruses and mold. Though they can be airborne, germs are commonly transferred by touch, via another person or an infected surface. Germs can survive for varying lengths of time on a surface, such as a door handle. Rhinovirus, responsible for about 50 percent of colds, can live for 24 hours or more on a surface, for example. Hepatitis C virus can remain infectious on a surface for up to six weeks.

TREATMENT: The best prevention for bad germs is good handwashing protocols, especially with children, Bassett says. At every restroom break and before meals, use soap and water while singing the “Happy Birthday” song through twice. If you’re sick, wash more often to prevent spreading the contagion, particularly after a sneezing or coughing bout. Plain soap is fine, Bassett says, rather than antibacterial varieties. If no water is available, an antibacterial gel of at least 60 percent alcohol is a better-than-nothing alternative. Most people can reduce their risk of infection by following these simple procedures, but newborns and people with compromised immune systems may need to be more isolated or protected.

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FOOD

Ancient d o h t e M for Modern Times

, le p im s is g n ti ra d y h e D le healthful and affordab

TEXT BY SARAH LEMON

S

ummer’s spate of canning yields more for Rebecca Blackman than a pantry of preserves.

“You have these odds and ends,” says Blackman of canning fruits and veggies.

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Bits and pieces that don’t fit neatly into jars are fodder for Blackman’s food dehydrator. The electric appliance transforms undesirable produce into nutrientdense morsels that, once pulverized into powder, supplement Blackman’s smoothies. “I try not to waste anything,” says the Ashland resident and Oregon State University Master Food Preserver.

Even tomato skins usually consigned to compost get their turn in the dehydrator.

Ground, this tomato powder seasons dishes or can substitute as tomato paste when Blackman reconstitutes it. “You can dehydrate almost anything,” she says.

The oldest form of food preservation, drying found a new following in the 1970s with the advent of electric dehydrators. The appeal of all-natural, healthful snacks,

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FOOD as well as getting more from one’s grocery dollar, makes dehydrating just as relevant for modern times. “It’s simple, and it doesn’t take up a lot of space,” says Blackman, adding that it can take the place of the more complex process of pressure-canning vegetables, meat and other low-acid foods.

Vegetables should be crisp when dehydrated, and dried fruits should have a leathery texture. Produce that’s a little overripe shouldn’t be canned, but it can be safely dried. Properly dehydrated foodstuffs will keep for years in a cool, dry, dark place, although the Extension office recommends using them within a year to ensure quality.

“Nothing beats fresh,” says Vickie Belknap, a Master Food Preserver who frequently teaches dehydrating.

However, it’s also hard to beat a year-round supply of sweet onions, which have a fairly short summertime season and don’t keep at room temperature for more than

continued on page 24

MAKE JERKY TASTY — AND SAFELY The original “protein bar,” jerky is another affordable and healthful snack made in an electric dehydrator.

Meat, however, can harbor dangerous pathogens, and cooks need to exercise extra care to eliminate them. Pacific Northwest Extension advises using one of three methods for treating meat destined for the dehydrator, which must maintain temperatures of 145 F to 155 F for safe jerky.

For the most traditional jerky, use the post-drying heating method. Place meat strips that already have been dehydrated on a sheet pan in an oven preheated to 275 F. Heat strips for 10 minutes to eliminate pathogens.

Alternatively, precook meat before dehydrating, which produces a tenderer jerky that dries in less time. In a saucepan, bring 1 to 2 cups of marinade to a full, rolling boil. A common marinade recipe is 1 cup soy sauce, 1⁄4 cup Worcestershire sauce and 4 teaspoons each garlic salt, pepper and liquid smoke. Add a few meat strips, making sure they are covered by marinade. Return to a full boil. Using a thermometer, confirm that the meat has reached an internal temperature of 160 F. Raw meat may be dehydrated if soaked in vinegar (at least 5-percent acidity) and then marinated using an approved recipe. The Extension warns against using the vinegar-soak method for wild game, however, because it has not been sufficiently tested for the elimination of parasites that cause trichinosis.

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FOOD continued from page 23

“You can dehydrate almost anything.”

Self-contained and designed to a few weeks. Belknap’s solution: Buy maintain a steady temperature, most a 50-pound bag of onions, slice them electric dehydrators are lightweight, and dehydrate them. The onions’ fresh have dishwasher-safe trays and cost volume shrinks down to approximately as little as $30. A dehydrator that two gallon-size canning jars, she says. holds temperatures at or below 118 Dried mushrooms and peppers also degrees is a must-have for raware staples, but Belknap’s pepper mill food preparation, says Blackman. contains an unexpected ingredient: Dehydrating fermented foods, such dehydrated papaya seeds. With as pickles and sauerkraut, keeps their beneficial enzymes that not only aid beneficial bacteria intact, whereas digestion, papaya seeds also impart canning does not, says Blackman. a peppery flavor, says Belknap.

— Rebecca Blackman, “They’re still there,” she says of the “It’s almost endless,” she says of a foods’ probiotic properties. “They’re dehydrator’s potential.

Oregon State University just inactive until you get them wet Even when running almost Master Food Preserver again.” continuously, dehydrators cost about Volunteer Moisture is the enemy of a penny per hour, making them an dehydrated foods, which must be environmentally friendly means of tempered to guard against mold. preservation. A good dehydrator has Simply transfer food from the an efficient fan that keeps air moving. dehydrator to a jar or plastic bag, seal Depending on the type of food and the container and let stand for 24 hours. Check to make sure weather conditions, dehydrating takes between two and 24 the food retains its dehydrated texture. If not, return to the hours. dehydrator.

Eco-conscious cooks inspired to try sun-drying should Indispensable for staying “ahead of the summer bounty,” take some tips from the Extension, which recommends Belknap’s dehydrator rarely sits idle. She operates hers yearfreezing sun-dried foods for 48 hours to kill insect larvae or round to stockpile meals that are ready by simply adding microorganisms. While sun-drying can be accomplished in water. “Even when you have something left over from dinner, several hot, sunny days of low humidity, the food must be you can dehydrate it and use it later.” screened from bugs and brought indoors at night.

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SPECIAL

Don’t Dr e ad TH TEXT BY HALEY STRAHAN

D

E DRILL

oes the mere idea of a trip to the dentist make your palms sweat and pulse skyrocket? Drills, needles, cramped personal space – there are lots of reasons that patients often get pre-exam jitters. But if you are one of the 20 percent of Americans with dental phobia, the condition can have serious consequences when anxiety leads to avoiding regular dental care.

Hypnoth erapy helps pa tients overcom e dental anxiety

shift focus away from the dentist chair. “I want to help them to get in the habit of creating their own peace and calm before they enter the waiting room,” he says.

When it comes to experiencing dental procedures, LaCroix points to research that highlights the impact of the emotions on pain receptors. “Under hypnosis, people can be taught to access the ‘control knob’ and turn down the volume of their own emotional response and thereby dramatically reduce what they have been calling pain,” he says. “This is a big part of how hypnosis is beneficial to people in a wide variety of situations.

It teaches people to have a much more objective experience and to not be in a state of emotional overreaction.”

In order to fully experience the benefits of hypnosis for dental anxiety, LaCroix recommends meeting well in advance of the dental appointment.

“Depending on the severity of — Joe LaCroix, the anxiety, a person can expect to see good progress in three certified medical sessions,” he says.

“Under hypnosis, people can be taught to access the ‘control knob’ and turn down the volume of their own emotional response.”

One way to overcome this apprehension, and the potential damage to teeth, gums and overall health that follow, can be found in the growing practice of hypnotherapy. Joe LaCroix, a certified medical hypnotherapist and owner of Joe LaCroix Hypnosis in Medford, says it takes some detective work to get to the root issue. “Successfully treating dental anxiety starts with honing in on the specific aspect of the visit that is most troublesome,” he says.

Whether the fear is connected to the instruments, pain or loss of control, LaCroix uses methods such as “systematic desensitization” and “disassociation” hypnotherapist to help patients overcome these stressors.

Joe LaCroix Hypnosis “We take incremental steps to expose clients 737 Golf View Drive, Suite B, Medford to different levels of stimulus, and teach skills like relaxation breathing,” he explains. Other approaches include 503.730.7909 • www.joelacroixhypnosis.com personalized recordings of certain music to help the client

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SEPTEMBER

EVENTS CALENDAR

GET LISTED! DO YOU HAVE AN EVENT YOU’D LIKE TO PROMOTE ON OUR EVENTS CALENDAR?

Simply email crose@mailtribune.com and include the following information: Event title, date, time, location, contact information and a brief description including any required fees.

Please note: Event information must be received at least 60 days in advance to be considered for publication in Oregon Healthy Living.

10

TH &

11

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THE LAKE OF THE WOODS TRI-SPORT WEEKEND 7:30 A.M. TO 8 P.M. • 950 HARRIMAN ROUTE, KLAMATH FALLS CONTACT INFO: lakeofthewoodstri.com Triatholon events are 300-meter swim, 9.5-mile bike route and a 3-mile run. Activities of the day also include a sprint triatholon, Olympic duathlon and events for kids. The event will offer live music and food, too.

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ROGUE VALLEY FAMILY FAIR NOON TO 4 P.M. • JACKSON COUNTY MEDFORD LIBRARY, 205 S CENTRAL AVE., MEDFORD CONTACT INFO: http://allevents.in/medford/rogue-valleyfamily-fair/894780430632188 A wealth of resources for fertility, pregnancy, parenting and families. This free event with informational booths, talks and more is open to all expecting and growing families of the Rogue Valley.

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WALK TO END ALZHEIMER’S BEGINNING AT 10 A.M. • U.S. CELLULAR COMMUNITY PARK, 300 LOWRY LANE, MEDFORD CONTACT INFO: www.alz.rog/walk or 503.416.0213 Join thousands of Oregonians around the state by participating in the Alzheimer’s Association’s Walk to End Alzheimer’s. The purpose of the annual event is to raise awareness and funds for Alzheimer’s Disease.

Registration begins at 10 a.m. The walk begins at 11 a.m., following the opening ceremony at 10:45 a.m.

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SEPTEMBER

EVENTS CALENDAR

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9TH ANNUAL SOROPTIMIST INTERNATIONAL WINE WALK FOR WOMEN’S HEALTH 1 P.M. TO 4 P.M. • DEL RIO VINEYARD & WINERY, 52 N RIVER ROAD, GOLD HILL CONTACT INFO: siwinewalk.org Take a 3.5-mile stroll and participate in games, raffles and wine tastings at this annual event. The proceeds fund prevention, detection, treatment and support services for uninsured and underinsured women in the local community.

Space is limited, so pre-registration is recommended.

EVERY EVERY SATURDAY SUNDAY

ROGUE VALLEY GROWERS & CRAFTERS MARKET 8:30 A.M. TO 1:30 P.M. • MEDFORD COMMONS, E. 5TH ST. AND N. BARTLETT ST., MEDFORD CONTACT INFO: www.rvgrowersmarket.com Weekly open-air market with local vendors selling produce, plants, flowers, unique artisan foods and crafts. The Ashland Saturday Market is held on Oak St. in downtown Ashland from 8:30 a.m. to 1 p.m.

JACKSONVILLE FARMERS MARKET 10 A.M. TO 2 P.M. • JACKSONVILLE HISTORIC COURTHOUSE, 5TH & C ST., JACKSONVILLE CONTACT INFO: jacksonvillefarmersmarket.org Over 70 market booths feature fresh local produce, baked breads, naturally raised beef, beverages and treats, prepared foods, arts and crafts, live music and more.

EVERY THURSDAY ROGUE VALLEY GROWERS & CRAFTERS MARKET 8:30 A.M. TO 1:30 P.M. • HAWTHORNE PARK, 501 E. MAIN ST., MEDFORD CONTACT INFO: www.rvgrowersmarket.com Weekly open-air Market with local vendors selling produce, plants, flowers, unique artisan foods and crafts.

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