Health and Medicine 2021

HEALTH & MEDICINE

SPECIAL SECTION 1

SUNDAY, MARCH 28, 2021 |

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Health First Northern Arizona Healthcare Foundation serves the community Healthy individuals make up a health community. In light of the COVID-19 pandemic, many may have begun taking their wellbeing more seriously through increasing their amount of home-cooked meals, exploring new hiking trails or regularly seeing a therapist.

To further support people on their wellness journey, Northern Arizona Healthcare Foundation is launching the Health First Community Fund, a comprehensive campaign to improve health region-wide.

“The Health First Community Fund aims to improve the health and mental well-being of people in our neighborhoods and communities,” said Rick Smith, president and CEO of the foundation. “We are asking people to contribute and help bolster health across our fivecounty region.”

The campaign slogan, “Gift health!

Because with health, we can do anything,” points to health as the most significant factor in living life to its fullest, Smith said.

“This fund will assist those with the greatest needs by improving mental and behavioral health, reducing the severity of chronic disease and providing greater access to quality care.”

Northern Arizona Healthcare Foundation is an independent, nonprofit charity and the leading foundation for health in northern Arizona. Since 2016, it has helped improve the lives of more than 425,000 people by investing $16 million in hundreds of nonprofit health initiatives. These initiatives reach across northern Arizona and have included:  Cancer screenings and treatment for those without resources  Telehealth provisions for people in recovery programs  Health and support services for veterans  Therapy and sports programs for people with disabilities  Pandemic mitigation in Navajo and Hopi communities  Preventative medicine and wellness education  Training in trauma counseling for educators and medical professionals The foundation also is a leading supporter of Mental Health First Aid® training in northern Arizona. The program helps people identify and respond to signs of addiction and mental illness so that those who need help can safely get the help they need.

Anyone can contribute to the Health First Community Fund online at www. nahealthfoundation.org/donate, by mail to 1030 N. San Francisco St., Suite 130, Flagstaff AZ 86001, or by calling (928) 223-9250. Northern Arizona Healthcare Foundation is a 501(c)(3) organization.

Donations are tax-deductible to the extent allowed by law.

Learn more ways local organizations are working to keep Flagstaff healthy in the pages throughout this special section.

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HEALTH & MEDICINE

| SUNDAY, MARCH 28, 2021

ARIZONA DAILY SUN

COMFORT KEEPERS

Hope, connectedness, purpose, joy. These are all qualities that we want to maintain throughout our lives. But as our loved ones begin to age, it can quickly become apparent that, in order for them to experience all that life has to offer, they may require some additional help. Choosing to find care for your loved ones doesn’t have to be a negative experience—but it’s important that you find someone you can trust. We’re here to help you do that. Below, you’ll find steps to help you determine if it’s time for in-home care and tips for evaluating potential care providers. We’ll also introduce you to the range of services available from Comfort Keepers® to assist with your evaluation.

The first step in determining if your loved ones need extra help is asking the right questions: Are pills left over or running out too soon?

Is your loved one becoming more forgetful? Have there been recent falls? Has there been any recent weight loss or gain? Is their hearing affecting daily function? Is their vision affecting daily function? Are they able to run errands alone? Are there scorch marks on dish towels?

Is routine house cleaning not being done? Is their clothing changed daily? Have social activities diminished?

If the answer to even just one of the questions is yes, it may be time to consider in-home care. Remember, there are so many positive aspects to getting a little extra help, so don’t be afraid to evaluate each question thoroughly.

Initiating a conversation: Positive and productive These are the two words to keep in mind when discussing your loved ones’ need for care. Instead of approaching it as “The Conversation,” treat it as an ongoing series of chats. Remember to address one issue at a time rather than trying to resolve everything at once. Below are additional tips for starting discussions:  Begin early when your parents’ health allows them to fully share their wants, needs and preferences.  Choose a time and place that makes everyone comfortable.

Avoid special family occasions or events with time constraints so that you can have a relaxed, unhurried conversation.  Make the experience non-threatening by letting your

IS IT TIME FOR IN-HOME CARE? Caring for the ones who cared for you

parents know you’re concerned for Financial considerations their well-being and want to help. and resources  Offer options, not advice.

Pose questions, listen and offer If you’re wondering about how more than one acceptable solution to pay for in-home care, keep in mind that there are many options Maintaining peace, joy and available to you. Researching these options based on you or your loved comfort at home ones’ financial situation is critical It’s normal if your first thought to finding the most advantageous is to move your loved ones to a fa- way to pay for care. Below are some cility, but it’s important to know of the most common options, with that moving seniors against their brief explanations on how the prowishes can lead to frustration and grams work.  Long-Term Care Insurdepression. Formerly independent adults suddenly find themselves in ance. Long-term care insurance unfamiliar and stressful environ- helps pay the costs of long-term ments, forced to comply with pre- care, preventing the depletion of set schedules. By contrast, helping life savings. However, coverage is them remain in their homes allows expensive, as premiums increase them to feel better and live fuller, with the age of the purchaser.  Veterans Administration happier lives. Aging in place has other benefits, not the least of (VA) Aid and Attendance Penwhich is cost savings. For those sion Benefit. Veterans and their who already own their homes, surviving spouses may qualify for growing old is often much less of VA benefits to cover some of the a financial burden. Residence in cost of in-home care. Comfort an assisted living facility can cost Keepers will also help the veteran hundreds of dollars per day. On discover if they are eligible for free the other hand, with the help of in-home care.  Medicare. Medicare applies a caregiver or private duty nurse, care dollars stretch much further. to long-term care in limited cir-

cumstances, such as immediately following a hospital stay. It also covers short-term, physician-prescribed home health care for skilled nursing; physical, occupational and speech therapy; medical social services; and assistance with bathing, feeding and other personal care.  Medicaid and State Programs. Medicaid, the largest public payer for long-term care, may cover some in-home care services  Out of Pocket. Determining out-of-pocket costs and how to minimize them is best done after considering your options.

The Comfort Keepers difference: Service that nurtures, provided by people who care At Comfort Keepers®, two decades of service have shown us that care can transform a life for the better, create a lasting friendship and elevate a person’s spirit.

We care for people in their own homes, so we’re doing more than accomplishing everyday tasks;

we’re witnessing life.

Interactive Caregiving™ is our approach to care that focuses on the mind, body, nutrition and safety of our clients. When our caregivers, who we refer to as Comfort Keepers®, plan a day’s activities, they keep these four mainstays in mind.

It’s a holistic approach that ensures our clients are cared for from every angle and taking an active approach to life. Because the best care starts with the right people, clients have the chance to meet their Comfort Keeper before services begin. Our Comfort Keepers are employees, not contractors, and undergo background and driving checks, a rigorous interview process, and reference reviews. They’re insured, bonded and covered by workers’ compensation.

There’s no day like today. We are ready to lift your loved ones’ spirits and help them continue living happy, healthy and independent lives. Comfort Keepers® services are available 24/7/365, holidays and weekends included. Contact us today to learn more: (928) 7740888, located at 214 N. Sitgreaves St. in Flagstaff.

NORTHERN ARIZONA P A I N

I N S T I T U T E S

DON’T SPEND ONE MORE DAY IN PAIN

WHY DRINK WATER? All life on Earth relies on water. Drinking water every day and consistently can bring added benefits to your life and your health, and can make you feel better throughout the day.

Rethink the Drink

Drinking too many sugary drinks can lead to significant health problems in the future. Sugary drinks are anything sweetened with added sugars. Sodas, fruit drinks, sport drinks, energy drinks and coffees are considered sugary drinks.

The CDC says people who often drink too many of theses sugary drinks are prone to face health problems such as weight gain, kidney disease, obesity, type 2 diabetes and more health issues. Limiting the amount of sugar you drink can help you prevent these kinds of diseases and help you lose weight.

How Water Helps Your Body

Water not only keeps you hydrated

and feeling good, but the Centers for Disease Control and Prevention says water also helps your body by keeping your temperature normal, lubricating your joints, protecting your spinal cord and other sensitive tissue and gets rid of wastes through urination, perspiration and bowel movements.

Your body needs water more if you live in hot climates, are more physically active, sick or running a fever and having diarrhea or vomiting. Water helps your body in so many ways — and does more for your body than sugary drinks such as sodas and energy drinks can do for you.

You may feel awake and good as you drink the sugary drinks, but unlike with water, the feeling from sugary drinks doesn’t last.

Healthy Drink Options

Sometimes you need to ease yourself into the habit of drinking water if you’ve spent all your life drinking sugary drinks.

Try these tips from the CDC to help ease yourself into drinking more water and less sugary drinks.

Try plain black coffee or teas, sparkling water, seltzers or flavored waters if you want some hydration with a little more flavor than water. You can also drink 100% fruit or vegetable juice to get some of that flavored hydration.

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HEALTH & MEDICINE

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Sunday, March 28, 2021 | R3

Tips for Drinking More Water You need more water as the climate gets warmer, and with spring coming, it’s the perfect time to start a habit of drinking more water.

To help you, here are some tips from the CDC: • Carry a bottle of water with you and refill it throughout the day.

• Freeze some freezer-safe water bottles. Take one with you for ice-cold water that will last all day long.

• Chose water over sugary drinks.

• Opt for water when eating out. You’ll save money and reduce your calorie intake.

• Add a wedge of lemon or lime to your water for added flavor if you don’t enjoy the taste of water itself.

Water Hacks

Choosing water over sugary drinks can be difficult for many people, especially if you tend to drink these sugary drinks a lot during the day. Most people’s problem with water is it contains no taste or flavor.

Although this is true, here are some tricks the CDC shares to help you rethink your drink.

• Need more flavor? Add berries or slices of lime, lemon or cucumber to your glass of water.

• Missing fizzy drinks? Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.

• Need help breaking the habit? Don’t stock up on sugary drinks. Instead, keep a jug of cold water in the fridge.

• Water just won’t do? Reach for drinks that contain important nutrients such as low-fat or fat-free milk, fortified milk alternatives or 100% fruit or vegetable juice.

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• At the coffee shop? Skip the flavored syrups or whipped cream. Ask for a drink with low-fat or fat-free milk, milk alternatives such as soy or al-

mond, or go back to the basics with black coffee.

Importance of Water

Remember that water is the

cornerstone for all life. Water is very important for your health and the health of the planet.

Set an example by starting off your journey today drinking

more water.

Use the steps above to rethink your drink and lead yourself to a better healthier lifestyle.

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HEALTH & MEDICINE

SPECIAL SECTION 1

SKINCARE is not vanity AMY ARANDA, LE LMT CLT

Junto Skin & Laser

We hear it so often in our clinic—a client comes in with legitimate skin concerns and is overwhelmed with feelings that they are being vain or superficial. Because of this, they have a hard time asking for help or completing a treatment plan. It hurts my heart that so many women miss out on healthy, beautiful skin because they don’t believe they are worthy of skincare. This is a common occurrence and so I want to explain why skincare is not vanity but a part of self-care.

Have you ever thought of healthy eating, exercise, meditation or prayer as being selfish or vain? Probably not because those activities, along with any number of other daily things we do, feed our overall well-being and contribute to longevity.

Since the skin is the largest organ of the

body, the care of it belongs in the self-care category. It protects us from environmental hazards. The epidermis is the top layer of skin and is the gatekeeper that allows certain elements to pass through and stops dangerous elements from entering. On top of the epidermis is an even more superficial layer called the acid mantle. This is where the microbiome resides. When the microbiome is not healthy, it can not protect the skin and the epidermis starts to show signs of distress. This can often appear as overdry skin, excessive oil production, redness or even sensitivity. These immediate concerns, if left untreated, can sometimes result in more severe conditions that may contribute to skin disease, dysfunction and premature aging of the skin.

Our goal is to encourage healthy repair of skin, correct skin concerns and improve self-esteem. At Junto Skin & Laser, we spe-

cialize in pro-aging of skin, which means to support the skin to age in a healthy and beautiful way. We have the equipment, the products and most importantly the skills and experience to help any skin concern.

We believe in achieving those goals in a way that supports your own goals for your skin.

There is evidence that having a regular skincare routine can even improve basic mental health. Dermatology Medical Group of San Francisco recently shared an article affirming that in today’s world of constant tension we are an anxiety prone society and daily skincare regimens can become rituals that aid in calming and grounding you after a stressful day. More and more people are adding skincare into their daily stress relief routines by using masks, facial rollers or

other facial tools to boost skincare results and aid in relaxation.

A quote from www.ukbeautyroom.com says, “Skincare is not superficial because it is healthcare. When you have beautiful skin, it is a sign that you have a healthy mind and body.” When you seek to improve the quality of your skin, it not only changes the way it looks, it changes the way your skin acts and how you feel about yourself.

If you would like more information about a tailored plan for the health of your skin, schedule a free virtual consultation at www. juntoskinandlaser.com. We will meet with you on a video chat via our HIPAA compliant Telehealth platform so we can answer all your questions and get you set on the plan that is right for you.

Committed to keeping

Northern Arizona healthy.

© ADOBE STOCK

Spring Skin Care

crucial to apply a good sunscreen during Warmer weather means more It’s the spring and summer months. Apply sunsun and that means you will screen with at least a good SPF 50 to both your face and your body. have to take extra care of your skin. This section will go Moisturize, Moisturize, into teaching you how to take Moisturize Cold weather dries your skin out and your better care of your skin skin may have soaked up the heaviest of moisturizers you have. During spring and during the spring and summer, you’ll want to switch it up to a light summer months. moisturizer that won’t leave your skin feel-

Exfoliate

Cold weather can really do a number on your skin and dry it out. Use a gentle exfoliating scrub to get rid of the dry, dead winter skin. You should exfoliate your face as well. Local pharmacies and grocery stores will sell body and face exfoliants for you to use, or you can visit a salon for professional treatment.

Remember, you will need to buy separate exfoliant for your body and face. You’ll want to use a more gentle exfoliant for your face than you would use for your body. You can also find face masks that will help get all the dead skin off your face without having to use a scrub that could cause tiny skin tears.

Sunscreen is Self Care

The sun’s warm rays can be very harmful to your skin. As the temperature begins to rise, people want to be outside and enjoying the sun. You should always be careful exposing your skin to sun without sunscreen.

COVID-19 Testing Virtual Visits l Curbside Exams Curbside Pharmacy Services Use our symptom checker tool!

ing greasy. Find one that makes your skin feel hydrated and healthy.

Find a hyaluronic acid- or water-based formula. Your skin seems to hold more water during the summer and spring months, so you won’t need as much moisturizing protection as you would during cold months.

Eat More Fruits and Vegetables

Applying sunscreen and moisturizer are great ways to liven your skin up during the warmer weather, but there are also dietary things you can do to help your skin. Eating nutrient rich food packed with vitamins and minerals such as fruits and vegetables also work wonders for your skin.

Fruits and vegetables such as blackberries, guavas, kiwi fruits, cucumbers, oranges and strawberries are just a few examples of the kinds of fruits and vegetables to aid in skin care. Drinking a lot of water not only hydrates your body, it hydrates your skin as well.

Para preguntas o inquietudes sobre COVID-19, favor de comunicarse a North Country HealthCare. Contamos con personal que habla español para atenderle.

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HEALTH & MEDICINE

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Sunday, March 28, 2021 | R5

Sleep and the Heart One of the best ways to protect your heart and your health is to sleep well at night.

Just because your body is able to operate on six to seven hours, doesn’t mean it’s necessarily healthy for you to do so.

Sleep is essential for the performance of your body and the effect that sleep has on your heart. The Centers for Disease Control and Prevention and Helpguide.org share guidance on how to maintain a happy and healthy heart.

amount.

Adults who sleep less than seven hours each night are more likely to say they have other health problems. Health problems associated with sleep issues are high blood pressure, Type 2 diabetes and obesity.

You may not feel the effects of lack of sleep instantly, but over time, not getting good sleep will hurt your heart health.

Lack of sleep can also affect your mental and physical health. According to Healthguide.org, sleep impacts productivity, emoQuality and Quantity tional balance, immune function and even According to the CDC, the average your weight. adult needs at least seven hours of sleep each night. More than one in three American Sleep Deprivation adults say they don’t get the recommended Do you find yourself yawning through

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the day, clinging to a few cups of coffee to make it through work? You may think it’s common for everyone, but the truth is you may not realize how sleep deprived you are.

Signs of sleep deprivation are less obvious than you may think. If you are wondering if you are sleep deprived, here are some signs according to Helpguide.org: • You need an alarm clock to wake up on time.

• You have a hard time getting out of the bed in the morning.

• You feel sluggish in the afternoon.

• You get sleepy in lectures, meetings or warm rooms.

• You get drowsy after heavy meals or while driving.

• You need to nap to get through the day.

Getting better sleep

The CDC shares tips on how to get better good quality sleep: • Stick to a regular sleep schedule. Go to bed at the same time each night and get up at the same time each morning.

• Get enough natural light, especially earlier in the day. Try going for a morning or lunchtime walk.

• Get enough physical activity during the day, but don’t exercise within a few hours of bedtime.

• Keep your bedroom cool, dark and quiet.

Applying these tips will help you get better sleep.

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HEALTH & MEDICINE

| SUNDAY, MARCH 28, 2021

More than you

IMAGINED

FLAGSTAFF FACE & BODY

F

lagstaff Face & Body takes pride in our motto, “More than you imagined.” The first thing many people might think of when they hear the word spa is facials and massage. As a medical spa, we do offer those services, but also so much more.

Are you ready?

Dr. John Bass, our medical director, is a highly acclaimed plas-

tic surgeon from Phoenix. Book an appointment with him and his nurse Norma to discuss plastic surgery treatment options. They can confidently answer any questions you might have and show you a variety of before and after pictures demonstrating work done right here at Flagstaff Face & Body.

Lisa Shea and Angie Hayes are our nurse injectors, and Lisa is entering her eighth year as a part of

the team at Flagstaff Face & Body.

Offering Botox, Dysport, Xeomin and a wide range of dermal fillers, we aim to enhance your natural beauty—not have your lips enter a room before you do or make it impossible to show emotion.

Interested in looking younger?

Ask about photofacial-laser skin rejuvenation, a state-of-the-art skin treatment that stimulates the production of collagen to improve

the effects of sun damage, hyperpigmentation, rosacea, fine lines, large pores and so much more.

Other services we provide include: Micro laser peel: quick and effective treatment using a laser to remove thin layer of damaged skin for better texture and more youthful appearance.

Ultherapy: the only non-invasive treatment cleared by the FDA for lifting skin on the face, neck, chest and more using microfocused ultrasound and no downtime.

Radio-Frequency Microneedling: a procedure using tiny needles and radio frequency to rejuvenate facial skin. A form of controlled skin injury to stimulate the growth of new skin to benefit issues like wrinkles and acne.

Collagen Induction Therapy (Microneedling): a minimally invasive procedure that improves the appearance of fine lines, wrinkles and scars by stimulating existing collagen and elastin.

Microneedling w/ PRP: the same great treatment but we draw your blood and spin it in a centrifuge to separate out the plasma rich platelets which we then use as the serum. Commonly known as the vampire facial!

Dermaplaning: the manual

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exfoliation procedure that thoroughly removes “peach fuzz” and the top layer of dead skin, therefore intensifying the absorption of product so the face is left glowing, revealing instantly younger and healthier skin. Add lactic acid, a refresher facial, or one of our chemical peels for even greater results.

Chemical peels: we offer three levels of chemical peels that help minimize the appearance of surface lines, helps smooth out rough texture, aid in clearing acne and help fade hyperpigmentation.

Massage: among typical massage services, we offer arnica oil massage, CBD oil massage, prenatal massage, river stone massage, and so many more.

And the list doesn’t end there.

Whether you’re looking for a relaxing spa treatment or a truly skin changing, medical aesthetic treatment, give us a call at (928) 2269355. We look forward to seeing you at Flagstaff Face & Body, 530 Piccadilly Dr., in Aspen Place at the Sawmill.

We are going above and beyond with our safety and sanitation protocols to keep our staff and our valued patients and clients safe during the COVID-19 pandemic.

Visit www.facebodyspa.com for more information.

Headphones and Hearing Health:

A Guide to Safe Listening

MIRACLE EAR FLAGSTAFF

Headphones and earbuds have become staples of everyday life. While those little listening devices keep us connected and entertained wherever we go, they can also put us at risk for permanent hearing loss.

Luckily, there are simple steps you can take to protect your ears. Here, we cover how headphones cause hearing loss, the pros and cons of different headphone types, and tips for safe listening and hygiene.

Are Headphones Bad For My Hearing?

Headphones provide us with our own little sound bubble for listening as loud and as long as we like, but exposure to high volumes can damage the sensitive structures in our ears and lead to noise-induced hearing loss. Though not always immediately noticeable, noise-induced hearing loss can occur after just one burst of unsafe sound—and the damage can be irreversible.

As many as 40 million adults under age 70 show signs of noise-induced hearing loss.

Although younger generations may appear more tolerant of loud noise, noise-induced hearing loss can occur at any age.

According to the World Health Organization, nearly 50 percent of teenagers and young adults are exposed to unsafe noise levels from smartphones and other personal audio devices. One in five teens today have some form of hearing loss, a 30 percent increase since the 1980s and 1990s.

When it comes to wearing headphones, balance is key: The louder the volume, the less time you should spend listening. Experts recommend sticking to the 60/60 rule: listening at 60 percent of the maximum volume for no more than 60 minutes a day.

Tips for safe listening with headphones:  Follow the 60/60 rule.  Take listening breaks.  Check the volume by holding your headphones out in front of you. Can you hear the music? If so, it’s too loud!  Set a maximum volume limit. Adjust the sound settings on your smartphones and other devices to ensure that the volume doesn’t exceed 60 percent.  Be mindful of where you use headphones. Avoid wearing headphones in loud environments. When listening in a noisy place such as a busy coffee shop or gym, it’s common to crank up the volume to an unsafe level to block out the surrounding noise.

Turn down the volume if:

 You can’t hear anything around you.  The person next to you can hear what you are listening to.  You experience ringing in the ears (also known as tinnitus), buzzing, dulled or muffled hearing after listening.

The good news? Hearing loss from headphone use is entirely preventable. Adopting safe listening habits when wearing headphones will protect your ears and create a better listening experience overall.

Want to learn more? For a personalized, complimentary evaluation and demonstration, please call (928) 227-3112. You’ll experience first-hand superior service and expertise by Jeff Wehrli. Receive the best in evaluating hearing, adjusting hearing aids, and counseling patients and families in the aural rehabilitation process. Call today and hear the difference—you’ll be so glad you did!

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CHOOSE to care for your heart close to home.

CHOOSE fast access for diagnostic testing, cholesterol monitoring, and preventative care.

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CHOOSE the most comprehensive heart and vascular team in our region.

CHOOSE to put your trust in Northern Arizona Healthcare.

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HEALTH & MEDICINE

R8 | Sunday, March 28, 2021

Special Section 1

What are cataracts?

Treatment more precise and accurate than ever BARNET DULANEY PERKINS EYE CENTER

‌Our eyes function a lot like a camera. You have two natural lenses in each eye. One lens rests on the surface (cornea) of your eye, and a second lens is found within your eye, called the crystalline lens. Together these lenses focus images inside the back of your eye on the retina. At birth, our crystalline lens is clear. As we begin to age, it yellows and begins to harden. When the lens starts to become too cloudy, it is defined as a cataract and begins to interfere with the quality of our vision and how we live our daily life.

Cataract symptoms include images becoming blurred, bright colors becoming dull and night vision becoming more difficult.

You may especially notice these difficulties when you are performing tasks like driving at night. It may also be why your glasses do not seem to help keep things in

focus as well as they used to. As a cataract begins to develop over time, people tend to accept and adjust to the decline in their lifestyles. However, it is essential if you notice these symptoms to get checked for cataracts so that your eye doctor can help you monitor the condition’s progression.

How Do You Treat Cataracts?‌ The only way to treat a cataract is to have cataract surgery.

Removal of cataracts is crucial to prevent severe loss of vision and the debilitating effects this common condition can cause.

During your surgery, the ophthalmologist will numb your eye with anesthetic eye drops, dilate your pupil with more drops and then make a tiny incision in your cornea. Innovations in cataract surgery now make it possible for cataracts to be removed with

greater precision and accuracy than before.

Traditional cataract surgery involves using a surgical blade to perform corneal incisions making it possible to remove the cataract.

At Barnet Dulaney Perkins Eye Center, we use a LenSx® femtosecond laser designed to improve precision and reproducibility during certain challenging and critical steps of cataract surgery that were previously performed manually.

After the cataract has been removed, our surgeon can place a refractive lens implant inside the eye. Removal of cataracts is only the first step in setting you on the road to better vision. Refractive cataract surgery removes your cataracts and then replaces your natural lens with an intraocular lens (IOL) implant, capable of improving your vision and reducing your dependence on corrective eyewear such as glasses or con-

tacts. Our doctors can talk with you about your lens replacement options at your initial cataract surgery consultation.

What Should I Expect?‌

To decide if cataract surgery is the right next step for you, your ophthalmologist will monitor your cataracts’ progression and discuss changes in your vision and lifestyle. If cataract surgery is the next step, our team of counselors will help you every step of the way and be available to answer questions before the procedure.

Cataract Surgery is an outpatient procedure. The surgery itself only takes a few minutes, though prep and aftercare mean you’ll be at the facility for two to three hours. Typically, your eye has a protective shield over it when you are released, which remains in place for a few hours. You’ll be given antibiotic drops to prevent infection and will be advised to

use artificial tears to relieve any scratchiness or irritation in the coming days. Patients tend to wear an eye guard at night while their eye heals to prevent accidentally rubbing the eye during sleep.

If you need cataract surgery in both eyes, our doctor may decide to do one eye at a time to help with the recovery process.

After surgery, most of our patients walk away feeling like they can see better than they have for years. Many people live with poor vision for so long that they begin to forget how their vision used to be, as they start to see colors brighter and return to some of their favorite activities like golf and reading.

For more information and to see if cataract surgery is right for you, schedule a consultation or contact Barnet Dulaney Perkins Eye Center at (928) 961-9456, or on our website at www.GoodEyes.com.

WE SPECIALIZE IN ONE TYPE OF CANCER – YOURS. At Arizona Oncology, your care is our top priority.

No matter your diagnosis, our team is ready to work with you to develop a personalized, comprehensive treatment plan that addresses the needs of you and your caregivers.

As one of the largest independent oncology practice in Arizona, we are proud to deliver cancer care that utilizes the latest technologies provided by top physicians who are experts in their field.

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Outdoor Workouts

There is no better time than spring to start some outside workouts. Outside workouts can be a jog, high intensity interval training, or HIIT, cardio and or even just a light jog through the park with your dog.

Here are some outside workouts you can do to take advantage of the beautiful spring weather.

Running

Running can be a great workout that is versatile. You can run anywhere at any time making it a workout that you can do yearround. As spring draws closer, the weather will be warmer and sunny making it the perfect time to take yourself out to the park and begin your running journey.

You can experiment with running long distance, short intervals and more. Remember, if you are a beginner, don’t run for more than your body can take. It puts a lot of stress on your legs and spine, so begin moderately and slowly build up your stamina.

Set yourself up for success by creating goals that are easily attainable. This will help you enjoy and fall in love with running as your body trains and gets use to the sport.

HIIT Cardio

HIIT, or high intensity interval training, is a workout involving periods of activity

ranging from 30 seconds to two minutes working between 80 to 100% of your maximum heart rate with short recovery periods.

HIIT cardio can be done by anyone, even the average gym-goer.

There are two types of HIIT workouts, the one we just explained and SIT, or sprint interval training, recommended for well-conditioned people.

Body Weight Park Workouts

As the name suggests, with this workout, there are no types of bars or gear you work out with, just your body weight at a park. Workouts consisting of push ups, sit ups, jump rope and dips can really be done anywhere there is room for your body to be laid out in push-up position but being in the park adds a little more pleasant circumstances to the workout.

Take the time to learn these workouts and apply them in your daily life. Begin by taking two days a week to go out to your favorite park and try these workouts. Add more days as you adjust and find yourself enjoying the time to workout.

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Special Section 1

HEARING IS NOW MORE ESSENTIAL THAN EVER

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Avoiding Health Risks Men live on average five years less than women. Part of that is due to biological factors, but there are some diseases and health conditions for which men are most at-risk.

Eat a healthy diet

Diets focused on vegetables, fruits, whole grains, high-fiber foods and lean protein are healthiest. The Mayo Clinic recommends limiting foods high in saturated and trans fats, added sugar and sodium.

Maintain a healthy weight

Heart disease is the leading cause of death for men in the United States, according to the Centers for Disease Control and Prevention. That includes heart conditions such as coronary artery disease and heart attack.

The best way to reduce your risk is to lose excess weight and keep it off.

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The CDC warns that alcohol use increases the risk of mouth, throat, esophagus, liver and colon cancer, which are more common among men, as well as prostate cancer. Excessive drinking also can increase your blood pressure and increase your risk of heart attack and stroke, according to the Mayo Clinic. Limit alcoholic drinks to no more than two a day up to age 65, and one a day after that. One drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.

Manage stress

Long-term stress can lead to high blood pressure, heart disease, obesity, diabetes and reduced immune system function, according to the Mayo Clinic. It’s imperative to keep stress under control to maintain good health.

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Get exercise.

Exercise helps with weight control and lowering your risk of heart disease and stroke, and according to the Mayo Clinic, may reduce your risk for some types of cancer. The CDC says that adults need 150 minutes a week of moderate-intensity activity.

The Mayo Clinic recommends choosing activities you enjoy.

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Men who smoke have increased risk for heart disease, cancer, lower respiratory diseases, stroke and diabetes, which are the first, second, fourth, fifth and sixth leading causes of death among men in the United States in 2015, respectively, according to the U.S. Food and Drug Administration. If you smoke or use tobacco, ask your doctor to help you quit.

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The Mayo Clinic offers the following tips for men to avoid some of the biggest health risks.

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HEALTH & MEDICINE

Special Section 1

Is Male Menopause Real?

While menopause is more widely known, men also experience the effects of changing hormone levels as they age

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Its official name is andropause, but in popular culture, it has been dubbed “manopause.” Tied to a drop in testosterone levels, andropause has led men to report similar symptoms to those women experience during menopause or perimenopause.

The Science

There are some important differences between “manopause” and menopause.

While women experience a rapid decline in estrogen levels, men experience a much slower decline in testosterone, which can last for decades, and most older men have normal levels of testosterone, according to

the Mayo Clinic.

Scientists are studying andropause, and there is some debate in the scientific community about whether it can be directly compared to menopause. What’s clear, however, is that before the age of 40, men experience “a progressive reduction in testosterone and bioavailable testosterone levels,” as well as a protein that binds them and carries them throughout the body, writes UCLA medical professor Stanley G Korenman in the Western Journal of Medicine. “I dislike the term ‘male menopause’ because of its reference to cyclicity, and I have adopted ‘manopause’ as an umbrella term to describe age-related alterations whose exact nature is still

Northland Hospice and Palliative Care continues Olivia White to be a bright light inHospice the Home lives of those in need.

Our hospice care is provided in our patients’ residential homes, assisted living facilities, nursing homes, or within our own comfortable assisted living facilities.

Hospice care provides medical services, emotional support, and spiritual resources for people who are in the last stages of a serious illness.

Contact us at 928-779-1227 Contact us at for more information 928-779-1227 onmore how to donate for information on how to donate

Help us make a difference in the lives of terminally ill patients.

No gift is too small, and we graciously thank you for giving what you can! All donations are tax-deductible and for those of you who do not itemize your taxes, you can receive a tax credit of up to $300 when you donate to Northland Hospice and Palliative Care or to your favorite non-profit organization.

to be determined.”

Research has shown that men may also experience a decline in estrogen levels around the same time, which contributes to symptoms.

Symptoms and Treatment

Men experience sleepiness, muscle loss, less interest in sex, erectile dysfunction, mood changes, loss in muscle volume and bone density and increased body fat.

Doctors treat andropause with topical or injected testosterone replacement therapy, diet and exercise, and mental health treatment.

Testosterone therapy does come with some risks. A relatively small number of

men experience acne, disturbed breathing during sleep, breast swelling or tenderness, swelling in the ankles and increased blood clotting due to high red blood cell counts, according to Harvard Medical School. One study was halted because of cardiac issues in patients, and scientists are still studying the effects of testosterone on the risk of prostate cancer.

For men with low testosterone, the benefits of testosterone therapy usually outweigh the risks. For other men, the decision is not so clear. According to Harvard Medical School, “It offers men who feel lousy a chance to feel better, but that quick fix could distract attention from unknown long-term hazards.”

The Guidance Center is dedicated to making a positive difference in the health and well-being of our community, and with your help, we’re able to continue our mission.

With specific COVID-19 safety protocols, such as use of PPE, symptom monitoring and telehealth visits, we have continued to provide a full spectrum of behavioral health care. Whether it is supporting someone in crisis, guiding someone through substance use treatment, addressing concerns of living through a pandemic, or helping navigate the stress of everyday life, we are here to provide the services the community has come to depend on from us.

The Guidance Center wishes to thank all those in our community who make a difference and who assist in supporting our mission. We appreciate your kindness and generosity.

Ma The only not-for-profit offering compassionate end of life care in Northern Arizona for 37 years.

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HEALTH & MEDICINE

SPECIAL SECTION 1

SUNDAY, MARCH 28, 2021 |

R11

Plant-Based Eating

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Whether you’re looking to lose weight or just eat healthier, a plantbased diet could be the solution for you.

A plant-based, or plant-forward, diet focuses on foods primarily from plants.

This includes fruits and vegetables, nuts, seeds, oils, whole grains, legumes and beans.

“It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy,” writes licensed dietitian and nutritionist

Katherine D. McManus for Harvard University. “Rather, you are proportionately choosing more of your foods from plant sources.”

Benefits

Documentaries about plant-based diets, including Forks over Knives and Cowspiracy, have led to a rise in popularity of plant-based eating. A plant-based diet has been shown to have positive effects for weight and cardiac health, and even the environment.

Kaiser Permanente physician Benjamin Ha reports that he has seen patients reverse health conditions such as type 2 diabetes and high blood pressure, and dramatically reduced their need for prescription medications. “I am convinced

that a whole-foods, plant-based diet is an effective and evidence-based intervention that physicians should recommend to all patients to improve health and wellness,” he said.

How to Start

You may choose to incorporate more plant-based foods into your diet or go vegan altogether. Whichever diet you choose, you can transition your eating habits slowly.

EverydayHealth.com offers the following descriptions of various diet options.

Vegetarian diet: includes cheese, eggs, milk and plant-based protein but not meat, such as chicken, pork and beef.

Vegan diet: an exclusively plant-based diet with no animal products, including

milk, cheese and honey, and exclusively eat plants as part of a vegan lifestyle.

Raw vegan diet: a vegan diet with only raw plant-based foods.

Flexitarian diet: a flexible diet with primarily plant-based foods, reduced meat intake and some animal products.

Ha recommends a gradual shift to plantbased eating. He tells patients to start by eating more of four food groups — fruits, vegetables, whole grains and beans — and less of four other groups — animal protein, dairy, processed foods and oil/fried foods.

Writing for Permanente Journal, Ha says, “I clarify with patients that my intention is not to convince them to become a vegan or vegetarian, but to encourage them to focus on eating more unprocessed plant-based foods.”

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