Health & Wellness - 5 February 2020

Healthand

Wellness SPECIAL SECTION

F e b r u a r y 5 , 2 0 2 0 • w w w . w o o d r i v e r w e e k l y. c o m

ADVERTISER INDEX Blaine County Recreation District...............................................2 Crisis Hotline...............................................................................7 Flourish Foundation....................................................................8 Hyperbarics Of Sun Valley...........................................................2, 5, 8 NourishMe..................................................................................7 Spa Beliza....................................................................................3

Sun Summit South.......................................................................8 Sun Valley Wellness Festival........................................................5 Wood River Insurance ................................................................3 USA Grappling.............................................................................6 YMCA..........................................................................................6

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ADVERTORIAL

CONCUSSION?

HYPERBARICS OF SUN VALLEY

Hyperbaric oxygen therapy can help

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n our active community, concussions occur almost daily. We all know someone who has had a concussion. A concussion, or traumatic brain injury (TBI), is the result of a bump, blow, jolt to the head or even a blast injury that causes the brain to move rapidly back and forth. This sudden movement can cause the brain to bounce around or twist within the skull, creating chemical changes and sometimes stretching and damaging brain cells.

A patient typically ends up with swelling and ruptured capillaries, sometimes damaging nerve tissue and associated brain matter. This injury starts a cascade effect that can damage vital tissue. This effect can go on for days, weeks and even months.

Common symptoms may include brain fog, headache, fatigue, cognitive skills impairment, short fuse, ringing in the ear, anxiety, nausea, and/or disturbed sleep.

Until recently, there wasn’t much we could do for this condition. Case studies around the world have shown dramatic improvements in TBI patients even in late stages—even years after the injury—by using hyperbaric oxygen therapy (HBOT).

How does HBOT help heal the brain? Simply stated, HBOT increases the oxygen to the brain so that it can heal like the rest of our body. It also shuts down inflammation and reduces swelling. When treatments are administered during the acute stage of an injury, recovery is rapid, thus greatly reducing the number of treatments. Symptoms generally go away quickly.

For more information: www.hyperbaricsofsunvalley.com

Hyperbaric Oxygen Therapy (HBOT) is a prescribed treatment approved by the FDA and AMA in which a person breathes 100% medical grade oxygen while under increased pressure. “Hyper” means increased and “baric” relates to pressure. Providing oxygen in a pressurized chamber allows the delivery of 10-15 times more oxygen than if it was delivered at sea level or at normal atmospheric pressure.

Because HBOT allows more oxygen into the body under pressure, oxygen dissolves into all of the body’s fluids, including the plasma, the lymphatic fluids, and the cerebrospinal fluids surrounding the brain and spinal cord. These fluids can carry the extra oxygen even to areas where circulation is poor or blocked, either by trickling past the blockages or by seeping into the affected area.”

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CLEANSE CRAZE

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HEALTH & WELLNESS

The Cleanse Craze

By Kristen Castillo

leanses of all kinds have gained popularity as short-term methods to recharge and rejuvenate your body. They often involve consuming very few calories for days or longer, or eliminating whole food groups. While they seem like a good idea for a fresh start, are cleanses really worth it? No single cleanse fits all, but a three-day fruit and vegetable juice-based diet may give you a good system reset so long as the restrictions won't trigger or worsen other health issues.

Potential Benefits Carrie Forrest, who has a master's degree in public health nutrition and created the Clean Eating Kitchen website, identifies five benefits of cleanses for health and well-being. "If you've paid attention to the wellness space over the past couple of years, you've likely heard how important it is to have a diverse microbiome and overall healthy gut," she says. One study by the University of California, Los Angeles Center for Human Nutrition she points to shows that a three-day juice cleanse significantly improved the gut microbiome of patients due to the juices' fermentable fiber, giving them a healthy start to process all kinds of food.

Cleanses can also support immunity due to the partial fasting involved. "Fasting has a host of benefits, but one of the most notable ones is immune system rejuvenation," Forrest says, noting that fasting may signal the body to rid itself of damaged cells and produce new ones.

The body's systems and organs naturally detoxify, but cleanses can jump-start the detoxification process, too.

By only drinking juice and not eating solid food, you'll give your digestive system a break. "Your body can then focus its attention on removing stored toxins instead of metabolizing food," she says. Since juicing eliminates most of the fiber from fruits and vegetables, it's easier for the body to absorb nutrients. Plus, it's easier to drink lots of fruits and veggies than to eat lots of produce.

Weight loss is another advantage of doing a cleanse, but it's not a long term benefit. "The weight loss from juicing likely comes from a restriction in calories and loss of water or inflammation weight, and is not a sustainable or necessarily healthy way to lose weight," says

Forrest. Don't think of this as a weight loss solution. Focus on the feel-good elements instead.

Research According to the National Institutes of Health National Center for Complementary and Integrative Health, there isn't a lot of medical research on detoxification programs, and the studies that have been done aren't very high-quality due to issues like few participants, lack of peer review or study design problems.

A 2015 review cited by NCCIH concluded that there was no compelling research showing that detoxes are good for eliminating toxins from the body or weight management. And to Forrest's point, a 2017 review determined that while juice cleanses and detoxes can initially cause weight loss, the consumer tends to regain the weight after resuming a normal diet.

Potential Risks Juice cleanses and others can trigger negative responses and pose potential health risks. Some people experience blood sugar instability as a result of consuming sugar and carbohydrates without adequate protein or fat. Forrest explains, "This sugar is quickly absorbed into your bloodstream and can cause a dramatic increase and drop in blood sugar levels." What's more, lack of fiber in juice content could leave you constipated or troubled by other

digestive issues.

By consuming unpasteurized juices, you risk contracting a foodborne illness. "Always follow proper food safety tips when preparing and consuming unpasteurized juice to help reduce your risk," says Forrest.

Before You Try a Cleanse Cleanses should only be done so long as they will leave you better off than before. Talk to your doctor before starting a juice cleanse or other detox. And if you're preparing for one, know that drinking large amounts of water or tea without eating food for many days could result in a dangerous electrolyte imbalance, as could severe diarrhea caused by a cleanse.

Cleanses are not recommended for pregnant women, children, the elderly, people with compromised immune systems and those with chronic conditions, such as diabetes.

Lastly, it's smart to do a cleanse when you're relaxed and you have time in your schedule to rest and recuperate.

Everyone's juice cleanse journey is different, but the most important thing is to approach with care and focus on improving your health from the inside out. Weigh the potential risks and rewards to determine which cleanse -if any -- will take you farther down the path toward your 2020 health goals.

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$5 FOR FARMERS

Pledge And Shop: Supporting L

By DANA DUGAN

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nitiated by Local Food Alliance, $5 for Farmers was created to encourage consumers to support community farms, organizations and businesses. The community outreach program has a huge goal.

“If every resident in Blaine County spent $5 a week on local foods for a year, it would generate $5.7 million into our local economy,” said Amy Mattias, co-director of Local Food Alliance. This ensures that we vote with our dollar, and our vote goes into the food-dollar percentage. When we buy from farmers, more of the food dollars stay in the hands of farmers, and less goes to the many middlemen involved in shipping food into the Valley.”

To spread the initiative around, LFA collaborated with The Hunger Coalition, all three Atkinsons’ markets, Konditorei Bakery & Café in Sun Valley and Blaine County Food Council. There are signs displayed in local markets, adhesive decals for windows and restaurant menus, printed materials, digital marketing, and reusable shopping bags.

Not everything can be labeled, of course. Many artisan products use a combination of local and imported items, and some items are made but lack local ingredients.

“This campaign may focus on farm-fresh food but we want to be inclusive of items made in Idaho, which sources many items locally in their products, such as Toni’s Ice Cream and Piedaho,” Mattias said.

The aim is also to identify all local foods, eventually, from beer to beans, cheese to bread. LFA’s criteria for local food includes family farms in southern Idaho, from the Boise area to the Tetons, and everywhere in between. This area includes the Snake River basin, a rich agricultural region.

Basically, consumers can pledge to adhere to $5 a week through the LFA website, which will track participants, by the number. It asks that people make an intentional purchase to spending $5 on local food, or value-added item. There is no way to measure yet how many people are following through on their pledges.

“We trust the consumers to follow through,” Mattias said. “There are all ranges of products, dry goods, value-added, meats, and dairy. Any way you can show up for farmers, it works.”

Local markets such as Kraay’s Market & Garden, Atkinsons’ markets and NourishMe are obvious places to make these purchases. So, too, are the many restaurants that buy from local farmers. Consumers can find which dining options offer local food at localfoodalliance.org/food-guide.

By supporting local farmers, LFA hopes to create a thriving community in which residents are nourished by food grown nearby that leaves a small carbon footprint. Community-based food systems also have been shown to strengthen rural economies.

“It’s really doable and approachable,” Mattias said. “Everyone can do it. It’s not a donation.

No one has to buy a $20-a-pound steak. It could be flowers, or flour from Hillside Grain available at Atkinsons’ for your baking. It could be a bag of greens from Squash Blossom Farm. It could be a pound of ground beef from Silver Spring Ranch, or pork from Elkhorn Ranch, three pounds of potatoes or a dozen eggs from Harmony Hens, at NourishMe.” As the growing season kicks into gear this spring, LFA plans on having an event to meet farmers and taste local food, other than farmers’ markets, akin to the recent Farmers & Buyers meet, presented by LFA, held at the Ketchum Innovation Center.

“We want to show the diversity of food that’s available throughout the year,” Mattias said.

SV WELLNESS FESTIVAL

Julie Johnson, owner of NourishMe, and Amy Mattias, co-dire Photo credit: Dana DuGan

Wellness Is Within Reach

Sun Valley Wellness Festival & Conference will celebrate its 23

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By DANA DUGAN

ow recognized as a leading festival on the subject of health and wellness, the Sun Valley Wellness Festival & Conference will celebrate its 23rd year, Friday through Monday, June 26-29, at its new location in downtown Ketchum.

“The Argyros Performing Arts Center, the Limelight Hotel and Forest Service Park are in many ways the pulse of our community,” said Andrea Friesen, president of the SVWFC board. “The Argyros will be used for featured and key speakers. The Limelight will accommodate festival speakers, visiting attendees and serve as the headquarters. The Limelight Lounge will feature the SVWFC In-Sight Stage, which [will] offer, free and open to the public, brief lectures and Q&A from our presenters.

“And Forest Service Park and Washington Avenue will be transformed into

an Experience Park with vendors lining the perimeter, movement classes in the center, and music throughout.”

The 2020 Wellness Festival will feature content-rich programming with more than 50 presentations, workshops, and movement classes by top wellness experts addressing diverse aspects of body, mind, spirit, and environmental wellness. The SVWFC will also offer film screenings and music.

On Saturday evening, the keynote speaker will be sleep expert Matthew Walker, whose TED talk has garnered more than three million views in less than a year. According to Walker, our ability to learn, to remember things, to function in the world is directly related to sleep. This bodes well for those who get a full eight hours of sleep at night, but is a depressing thought for the rest of us.

Fortunately, Walker has suggestions and ideas. He is the author of the bestselling “Why We Sleep,” which synthesizes cut-

The Sun Valley Wellness Festival & Conference is one of the longest-running festivals of its kind in the world. Photo credit: Ray J. Gadd

Robert F. Kennedy, Jr., will speak at the 2020 Sun Valley Wellness Festival & Conference.

Photo credit: Sun Valley Wellness Festival & Conference

ting-edge scientific breakthroughs, decades of research, and clinical practice.

Walker is also a professor of neuroscience and psychology, and founder and director of the Center for Human Sleep Science at the University of California, Berkeley. He has appeared on the BBC, CBS and NPR, and was featured in a “60 Minutes” special titled “The Science of Sleep.” Walker also helped create the recent National Geographic documentary, “Sleepless in America,” the PBS NOVA special, “Memory Hackers,” and most recently contributed to the BBC Horizon documentary, “Curing Alzheimer’s.”

Other speakers include clean-tech entrepreneur Robert F. Kennedy, Jr., who is also an environmental attorney, author and climate activist. He will open the festival with a talk on Friday evening at The Argyros. Former SVWFC keynote speaker Dr. Eben Alexander, a neurosurgeon whose near-death experience lead

Nora McInerny, a grief expert and host of the “Terrible, T festival, held in Ketchum. Photo credit: Sun Valley Wellne

him to profound insights, will catch participants up on his groundbreaking work.

Dr. Zach Bush is focused on applying the rigor of science, the strength of humanity and the intelligence of nature to transform the world.

Also presenting will be Dr. Sasha Heinz, a developmental psychologist and behavioral change expert, and Nora McInerny, a grief expert and host of the “Terrible, Thanks for Asking” podcast.

Terry Real, an internationally recognized family therapist, speaker and author, will speak on male depression and healing processes for trauma. His ideas

on men’ py have Good M Show an York Tim On th nia-base Browne val. She Green H Your Ho Toxic W nopia, a business fellow sp

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HEALTH & WELLNESS

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HEALTH & WELLNESS

3rd year in operation

Thanks for Asking” podcast, will be one of the visiting speakers at the 23rd annual ess Festival & Conference

’s issues and on couples’ therae been celebrated in venues from Morning America, The Today nd 20/20, to Oprah and The New mes. he environmental front, Califored environmental advisor Gay e will present during the festie is the author of “Living With a Heart: How to Keep Your Body, ome and the Planet Healthy in a World” and the founder of Greea comprehensive guide to green ses. Browne is also a trustee for peaker Kennedy’s environmental

organization, Waterkeeper Alliance, and serves on the advisory board for the safe soil movement, Kiss The Ground.

The entire weekend will showcase not just renowned visiting practitioners and speakers but local gurus including Cathie Caccia, Lauri Bunting and Erica Linson, among others.

Special lodging rates and a 20 percent discount on festival passes (valid with a confirmed lodging reservation) is offered by the Limelight Hotel in Ketchum, the 2020 SVWFC headquarters.

Festival information and pass sales are available at sunvalleywellness.org.

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FOOD IS MEDICINE

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By Chuck Norris

ave you ever wondered where the phrase "you are what you eat" came from? As pointed out on the Culinary Lore website, this statement, regardless of its origin, is not just a simple observation about bad food bringing on bad health. It can mean something profound, something more philosophical, referencing food as a culture. Humans eat a great diversity of food. The food we eat, and how we eat it, says a lot about us as a people.

The person most responsible for the use of this phrase today is English nutritionist Victor Lindlahr. According to Culinary Lore, in the 1920s, Lindlahr proclaimed: "90% of the diseases known to man are caused by cheap foodstuffs." In 1942, he parlayed this conviction into a successful book: "You Are What You Eat." According to Lindlahr, "Food is medicine."

It is a concept that remains relevant today. A study published this year in Annals of Internal Medicine found that adequate intakes of vitamin K, vitamin A, magnesium, zinc and copper were associated with a lower risk of death from cardiovascular disease -- but only if the intakes came from food and not supplements.

At the same time, science has shown that the more meat we eat the higher our risk of diabetes, heart disease and strokes. Overconsumption of red meats, and especially processed meats, metabolizes as toxins that damage our blood vessels and other organs. The process is linked to heart disease and diabetes. The remedy? Fruits and vegetables.

The more fruits and vegetables we eat the lower our risk for these diseases. Fruits and vegetables contain special plant nutrients that neutralize toxins. These are antioxidants, which are really good for us. They cannot be isolated and packed into a pill. They come from a balanced diet that includes a wide variety of colorful fruits and vegetables.

Even a little improvement in diet can yield positive results.

A 2017 study published in the Journal of the American Medical Association showed that consuming just 3% less animal protein and replacing it with plant protein was associated with increased life expectancy. People do not need to give up eating meat. We just have to eat less of it and make sure we ramp up our intake of fruits and vegetables.

To further advance this concept of food as medicine, let us take a closer look at a single food group associated with summer: fruit.

Let us start with a recognized superfood: blueberries. They are rich in antioxidants, which we already know lower our risk of disease. But according to Kristin Kirkpatrick, manager of well-

ness nutrition services at Cleveland Clinic's Wellness Institute, blueberries also reduce oxidative stress on the brain and have been shown to improve learning capacity and motor skills.

"Phytochemicals give fruits and vegetables their color," Kirkpatrick tells U.S. News. "Foods high in these chemicals have the most effective means of improving your health, and blueberries have one of the strongest concentrations available."

Kirkpatrick also points out that studies show everyday consumption of citrus fruits helps prevent cognitive decline.

Avocados are a summertime favorite. They are also considered a fruit because they fit the botanical criteria for a berry. While avocados are high in fat, it is considered a "good fat" that helps our brains function, according to Marilyn Gordon, a registered dietitian with Nova Southeastern University in Florida.

The monounsaturated fat in avocados helps prevent high blood pressure, which is a risk factor for Alzheimer's disease. They are also a good source of lutein, a nutrient associated with better cognition.

For me, this summer's star is pineapple. Forget the kind that comes in a can. Granted, buying a pineapple from the vine can be a prickly and intimidating process, but it is well worth it. First, they are exotic and great to look at. The round scales you see on the surface are actually individual flowers or berries that grow together around a central core.

Pineapples are rich in vitamins, enzymes and antioxidants. They can help boost the immune system, build strong bones and aid in digestion.

Despite their sweetness, pineapples are low in calories -- one cup of pineapple chunks contains only 74 calories, according to the USDA National Nutrient Database -- and they're high in important dietary fiber.

According to Holly Layer, a registered dietitian, fitness instructor and food lover who has dedicated an entire website to her love of pineapple (The Healthy Pineapple), the pineapple is unique in that it is our only source of dietary bromelain, a digestive enzyme that helps break down protein foods.

Another reason why pineapples are such an amazing summer treat is they're 85% to 89% water. Pineapples are also fat-free, cholesterol-free and low in sodium. Pineapples contain 20 milligrams of magnesium per cup, which helps regulate blood pressure, nerve and muscle function and could help you sleep better.

Avoid processed foods whenever possible. Consume more fruits and vegetables. Amazing things can happen when you give your body what it needs.

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LEARN TO LOVE IT

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HEALTH & WELLNESS

Learn To Love It

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By Christopher Crown

nfortunately, intending to workout doesn’t actually burn any calories. Putting on your athletic clothes doesn’t build any muscles.

And sulkily driving to the gym doesn’t help your chances of success. However, research from top exercise and health professionals shows that exercise is one of the main factors in maintaining a healthy weight, preserving heart and metabolic health, increasing self-efficacy and even optimizing mood and brain function. It’s clear that actually wanting to exercise is the key decider between a healthy habit and another year of failed resolutions. Why, then, is it so hard to make it to the gym? From ancient wisdom to the modern research on habit formation, leading experts weigh in on how to enjoy exercise.

To start, let’s take a look at the role of the mind.

Controversial as he may be, political strategist Harvey Atwater coined the impactful phrase, “Perception is reality.” This holds true for habit formation. If you predict that you will hate a workout and will be sore after, you are already building up doubt in yourself and doubt in the enjoyment of exercise. Over time, this creates a figurative rut in your brain that becomes easier and easier to fall into. Now, your brain actually “hates” to even think about exercise. MIT researchers solidified this point with a 2018 study on habit formation.

It showed extreme elasticity of the complex interlacing neural networks that fire before and after a new potential habit. The takeaway: Our brains want routine and will latch onto whatever emotional trends we submit. The solution? Reshape our brains to happily anticipate exercise.

Now, to do this, it’s essential to illuminate the reasons we fear exercise. According to fitness journalist Sarah Elizabeth Richards, for the Daily Burn website, for most people, “gym-timidation” stems from lack of confidence -- whether in themselves, their bodies or their ability to design an appropriate plan that won’t make them too sore or get injured. According to a survey of 1,000 regular gym-goers, conducted by FitRated.com (an online resource for fitness knowledge and reviews), the most prevalent factors that boost gym confidence for both men and women are: a basic understanding of gym equipment, good music and basic

knowledge on how to exercise properly (ex: how to structure a cardio workout or how to appropriately train with weights). So, this could mean hiring a trainer or consulting with the gym staff to get educated, but the FitRated survey recommends just GOING. Further data from their study showed a strong positive correlation between the amount of total days spent at the gym and overall gym comfort level. Sometimes you just have to fake it ‘till you make it.

To add some validity to this age-old aphorism, we can look at the writings of Aristotle. The Greek philosopher teaches how to live a life of virtue in his “Nicomachean Ethics.” Aristotle explains that to become, you first have to act: “But the virtues we get by first exercising them...

For the things we have to learn before we can do them, we learn by doing them, e.g., men become builders by building and lyreplayers by playing the lyre; so too we become just by doing just acts, temperate by doing temperate acts, brave by doing brave acts.”

In our current world, flooded by internet research, health magazines and a stifling amount choice, current understanding tells us that, before we do something, we first need to feel like doing it or to identify as the kind of person who would do it. This could not be further from the truth. Yes, you will, initially, get sore. Yes, there might be a fear of judgment. Yes, some people in the gym will be stronger and leaner and more in shape than you. And yes, it’s impossible to know how all the machines work until you try them. Aristotle urges us to say, “Oh well -- that will all change soon enough,” and go exercise nonetheless.

All psychological pragmatism aside, there are some other, more tangible ways to make the transition into a fit lifestyle more enjoyable. Esteemed strength coach Charles Poliquin recommends ample protein intake after exercise to reduce soreness.

Spotify has hundreds of free workout playlists to give you that confidence boost, and the internet is overflowing with exercise databases, useful free programs and apps, and fit “influencers” to help you learn to exercise.

But at the end of the day, we all know what we need to do to get started: Go to the gym, get our heart rates going, lift something slightly heavier than we did last time and have fun with it.

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