BEACON - Health & Wellness (May 2015)

SUMMER 2015

Health &Wellness

New classes to promote healthy lifestyles page 2

Build muscle to prevent aging page 11

Produced by the Beacon’s Advertising Team

Your Gui d e to a H eal t hy Mind & Bod y

Now on the web at www.BeaconSeniorNews.com

2 HEALTH & WELLNESS

Parks and Rec promotes healthy lifestyles with new classes

By Melanie Wiseman

K

eep your mind and body active, improve your coordination, make healthy food choices and socialize with these classes offered by the Grand Junction Parks & Recreation Department. Some classes are already in place and will continue to grow, while others begin this summer. Find more information in the seasonal Activity Guide at www.gjparksandrec. org.

Facts & Tracks Based on the mantra that an ounce of prevention is worth a pound of cure, Facts & Tracks is a monthly program combining knowledge and activity. Designed with working individuals in mind, the classes take place from noon to 1 p.m. Wellness experts speak for a focused 30 minutes on various health-related topics at the Western Colorado Botanical Gardens.

Then participants enjoy a 30-minute walk on the Riverfront Trail.

“Every single person can benefit from these topics,” Recreation Coordi-

SUMMER 2015

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nator Lorie Gregor said. “And everyone can benefit from walking. It’s really a cross-generational program, which is really cool.”

Speakers have hosted programs on how to redo your pantry, low-fat cooking, how to breathe and stretch properly, and using homemade products to clean naturally while avoiding ingesting chemicals.

“What we’re trying to do is tie in all aspects of wellness because it’s not just about food,” Gregor said. “It’s also about your environment and what you do in it. It’s about managing your body.”

Summer programs include insomnia and how to sleep better, low-carb solutions and stress busters.

“Following the expert lectures, we arm everyone with a pile of handouts to take home so they can learn more,” Gregor said.

The handouts may include recipes and all kinds of suggestions.

Classes have averaged 25 participants, but Gregor would like to see more attend. Cost is $5 per class.

Paying in advance is preferable but not required. Dates and topics are listed in the Activity Guide or every month in the Fun after 50 column in the Mesa County BEACON.

Sharp as a Tack New this summer is a program called Sharp as a Tack. In this class, seniors share tips with other seniors on how to keep their brains sharp and active.

“One of the things we see is that people who participate at the Senior Center are quick with numbers and people, and they are still really engaged at all ages,” Gregor said. “They are working on their brains, whether they are playing cards, pool, bingo or cribbage. They are doing all these things which are keeping their brains active, like counting, strategy, keeping score and remembering rules.”

Sharp as a Tack is a program for those who aren’t currently involved with the Grand Junction Senior Center or retirement center activity centers, or who are isolated and not involved in activities to stimulate their mind.

“Probably 95 percent of the people who come to the Senior Center have stories about how that place has saved them from loneliness, self-pity, suicide, from a world of nothingness to a family, a place to go, friends and activities,” Gregor said. “It’s people realizing they need people. That’s what keeps them coming.”

Sharp as a Tack meets from 11 a.m. to noon on the second Thursday of the month. Cost is $5 per class.

Gentle Active Yoga Gentle Active Yoga is an instructorled class designed for the active beginner and above. Flexibility of mind and body in a fun and supportive environment with the use of various props and more challenging options make this a class inviting for all abilities.

“People would benefit so much from this class if they would just try it,” Gregor said. “There are many misconceptions about what yoga is. You don’t stand on your head or do anything that is going to endanger you. Giving yourself permission for where you’re at and then improving from there is

the whole philosophy of this class.”

Gentle Active Yoga meets from 8 a.m.9 p.m. Tuesdays and Fridays. There is a $7 drop-in fee or you can purchase a 10-punch pass for $50.

Secrets of the Mediterranean Diet The Secrets of the Mediterranean food culture increases longevity of life. Knowledge gained from these educational presentations will benefit your body, brain and budget.

“We’re partnering with Bella Balsamic & The Pressed Olive on Main Street for a monthly series, May through July,” Gregor said. “The benefits of olive oil and balsamic vinegar, history, tastings and take-home samples are included.”

Classes are from 6:30 p.m.-7:30 p.m. on May 19, June 23 and July 21. Cost is $9.

Friday Hikes “Our ongoing Friday hikes are awesome,” Gregor said. “We rate them differently based on the intensity and mileage. They’re free and the guide is an avid hiker. All participants hike together. No one is left behind.”

Friday hikes are the last Friday of each month. Hike length, difficulty and location are listed in the Activity Guide. Bring a lunch and water, and a camera for great photo opportunities.

Line Dancing Beginning and intermediate line dance classes are a great mental and physical workout for people over 50.

Gregor said both classes have exploded over the last year.

“We have people in their 80s in these classes, both men and women,” Gregor said. “Line dancing is a great activity for everyone because you don’t need to know how to dance, and you don’t need a partner. People are good natured and supportive.”

HEALTH & WELLNESS 3

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SUMMER 2015

See the Activity Guide for schedule.

Canyon View Park Fun Fitness Activity Center On May 8, a new playground for people of all ages will be dedicated in honor of John Leane, 71, at Canyon View Park. There will be an adult fitness area for sit-ups, pull-ups, back stretches, rope climbing, rowing and more. Open spaces will be available for those wanting to do yoga, and various climbers to work out your muscles.

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Senior Games The Western Colorado Senior Games take place August 22-28. The competition has expanded to seven days, kicking off with a huge pickle ball tournament. Events include track and field, swimming, pickleball, golf, billiards, basketball, running, walking, cards, dance, bowling and more.

“We’re doing something different this year with clinics on swimming, discus, bocce ball and shot put to help people prepare for the Senior Games,” Gregor said. “The fact that it’s not competitive is really important because it brings out more people who would not participate otherwise.

Sometimes the only time these people pick up a golf club is for the Senior Games. It’s all about having fun.”

Clinics are free with Senior Games registration.

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Some of the other fitness programs offered by the Parks and Rec Department include swimming, volleyball, softball, senior dances, pickleball and more.

To register for the Senior Games or any class with the Grand Junction Parks and Recreation Department, call 254-3866 or visit www.gjparksandrec.org. ■

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4 HEALTH & WELLNESS

SUMMER 2015

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aAll your medical providers aAll your prescriptions aAll your appointments aAll your medical bills aAll hospitalizations aYour entire medical history in one workbook. Be able to communicate effectively with health care providers and be more involved in your healthcare.

See the entire line of workbooks, vaccinations, daily logs and medical accounting notebooks at www.missinglinkhealthcaresystem.com.

This system is especially helpful if you have medical issues, or are helping someone else. Classes on building your own medical records program are available through Western Colorado Community College.

Call 970-248-1280 or 800 982-6372 for more information or visit the website: www.coloradomesa.edu/cec.

If you need a speaker for your group or club, email patientslink@gmail.com to schedule a time. These talks are on health related issues and include handouts and a gift.

Follow Missing Link Health Care System™ on Facebook and LinkedIn.

Can bypass surgery really mess with your mind?

The Healthy Geezer

By Fred Cicetti

I

f you have coronary bypass surgery, you could suffer from what some health care professionals call “pump head.”

Some patients report memory loss or confusion after bypass surgery. Some report feelings that they just aren’t as mentally sharp as they were.

These side effects seem to be more common among people who are older, drink too much, or suffer from high blood pressure or lung disease.

During traditional surgery, a patient is put on a heart-lung bypass pump to oxygenate and circulate blood. But this machine may also create clots that could harm the brain.

Also, a surgeon handling the aorta, the main heart artery, can free bits of accumulated plaque, which can block blood vessels in the brain.

But there’s still disagreement among experts about the mental effects of bypass surgery.

The pump head phenomenon led to the development of beating-heart bypass, which is done without using a heart-lung machine. About one in five bypass operations is now done with a beating heart.

Because the heart beats constantly,

it needs a steady flow of fuel.

If a fuel shortage is serious, you have a heart attack and muscle begins to die.

In a bypass, an incision is made down the center of the chest to expose the heart.

The surgeon takes a section of healthy blood vessel, often from inside the chest wall or from the lower leg, and attaches the ends above and below the blocked artery so that blood flow is diverted around the narrowed portion of the diseased artery. This eases angina, the chest pain that occurs when there is an insufficient supply of oxygenated blood.

The surgery usually takes between three and six hours. On average, surgeons repair two to four coronary arteries, and after surgery, patients spend a day or two in the intensive care unit. Recovery takes six to 12 weeks.

About half a million Americans a year have coronary bypass surgery.

For every 100 Americans who endure it, one to two die within a month and two to three have a stroke. The long-term results of the surgery are excellent. ■

About one in five bypass operations is now done with a beating heart.

Send your general health questions to the Healthy Geezer in care of the BEACON, or email fred@healthygeezer.com.

Bill Heddles Recreation Center offers something for everyone.

For more information on all our programs and amenities please visit our web site at www.cityofdelta.net or call 874-0923

 Basketball Gymnasium  Aerobic Classes  Water & Fitness Classes  Silver Sneaker Classes  Racquetball Courts  Weight & Cardio Rooms  Pickleball Leagues  Tot Pool  25 yd. (6) lane Pool & Sauna  Warm Water Wellness Pool & Lazy River

HEALTH & WELLNESS 5

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SUMMER 2015

What to expect with joint replacement surgery

By Jim Robertson, P.T., Delta Physical Therapy

O

nce it has been determined that a joint in your body is interfering with your daily living activities and all other options have been exhausted, you may be facing joint replacement surgery.

Pre-operative expectations: Most orthopedic physicians and orthopedic surgery centers recommend preoperative rehabilitation sessions to be performed with a physical therapist.

This enables the patient to perform crucial conditioning exercises in the weeks leading up to the procedure.

These exercises for the muscles, tendons, joint flexibility, range of motion and strength will allow the patient to be in the best possible physical condition prior to surgery. They can also improve a patient’s circulation, which will enhance or hasten the recovery process.

Post-operative expectations: Certain postoperative symptoms occur during the recovery process. As with any surgical operation, joint replacements will have surgical edema, swelling, irritation and discomfort.

Physicians utilize intravenous antibiotics to help prevent and control infection, medicines to prevent blood clots, and pain medication to help control the patient’s discomfort.

Some patients may also require catheters, a small tube that is connected to their bladder so they don’t have to get out of bed to urinate. The length of stay in the hospital varies. For most knee replacements, patients are hospitalized an average of three to four days. For most hip replacements, an average hospital stay is two to three days and for shoulder replacement is two to four days.

Hip replacement: The outcome of any joint replacement following

You have a

surgery is greatly influenced by the implementation and intervention of physical therapy. The best news about hip replacement rehabilitation is that usually only two to three weeks are required and most patients following surgery have a minimal amount of discomfort, compared to other joint replacements. Here are the precautions: Don’t cross your legs or ankles when you are sitting, standing or lying down. Do not bend too far forward from your waist or pull your leg up past your waist. (Avoid hip flexion greater than 90 degrees).

Avoid twisting your leg excessively.

Knee replacement: Most patients who undergo a knee replacement vary on the amount of post-surgical edema, swelling, irritation and functional outcome. Some patients report a great experience, while others say they had so much discomfort that they would never repeat the procedure on their other knee. The rehabilitation phase for this joint replacement is approximately six to 12 weeks. This greatly depends upon how much status post-surgical

edema, swelling and irritation the patient has. By far the most important aspect of this joint replacement is the ability to obtain full range of motion, which would be zero to 120 degrees.

This becomes crucial within the first three weeks that patients work on their range of motion daily.

Shoulder replacement: This joint replacement is the least common of the three. According to the Agency of Healthcare Research & Quality, it’s estimated that over 50,000 shoulder joint replacements are performed each year, compared to approximately 900,000 total hip and knee replacements. This joint replacement requires a more lengthy rehabilitation process. The shoulder will be immobilized in a sling for approximately four to six weeks. During this stage passive mobility is emphasized. Then the patient is methodically and progressively guided through range of motion. The outcome of this surgery greatly depends upon the patient adhering to the rehabilitation and being consistent. ■

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6 HEALTH & WELLNESS

SUMMER 2015

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Bicycling grandmas travel 850 miles to raise awareness, funds for Huntington’s disease

H

untington’s disease (HD) is a fatal genetic disorder that causes the progressive breakdown of nerve cells in the brain. It deteriorates a person’s physical and mental abilities and has no cure. HD is known as the family disease because every child of a parent with HD has a 50/50 chance of carrying the faulty gene. Today, there are approximately 30,000 symptomatic Americans and more than 200,000 at risk of inheriting the disease. Many describe the symptoms

of HD as having ALS, Parkinson’s and Alzheimer’s simultaneously.

Symptoms usually appear between the ages of 30 to 50, but can begin in children as well as older adults. Ultimately, the weakened individual succumbs to pneumonia, heart failure or other complications. Over time, HD affects the individual’s ability to reason, walk and speak.

According to the Huntington’s Disease Society of America, symptoms include personality changes, mood

swings and depression, forgetfulness and impaired judgment, unsteady gait and involuntary movements (chorea), slurred speech, difficulty in swallowing and significant weight loss.

In 1967, Marjorie Guthrie, widow of famed folksinger Woody Guthrie, founded the Committee to Combat HD, which evolved into the Huntington’s Disease Society of America, with members from all over the world. HD affects all countries, all races.

Present research is focused on trying to block the defective gene from activating. Since 1993, a genetic test has been available to those at risk to determine whether a person carries the gene.

Bike for the Cure XVII Two local women, Marie Nemec and Charlotte Reicks are about to begin their 17th bicycle ride to raise funds for HD families and research.

This year, they will travel approximately 850 miles from Albuquerque, New Mexico to Oklahoma City via Route 66, then south to Dallas— that’s 14 days of bicycling. They are joined by five other bicyclists from four states, all connected by HD.

James Crumly w after his dad pas Huntington’s dis Now James, 46 symptoms, 48-year-o

Dad

By James A

Sherri Kole Sherri Kole (Idaho) joins them for her sixth ride, along with her sister Mary Ann Taylor (California), who will mark this as her second ride.

They have also ridden the STP Classic, a two-day ride from Seattle, Washington to Portland, Oregon. They ride for Sherri’s 41-yearold son, who is symptomatic with HD, and his 6-yearold son, who is at risk of inheriting the defective gene.

This is Gary Heiman’s (Ohio) fifth

Wearing cow my daddy They were al They never lo I knew his without turn He had his and I loved Heel, toe,

Climbing the at the base Sneaking up a small kis Heel, toe,

To the ice c to break the Not quite all we had Heel, toe,

Some think m left us ye I hear him when I wear l Heel, toe,

James A

Charlotte Reicks, left, and Marie Nemec, right, get ready to ride!

www.BeaconSeniorNews.com

wrote this poem ssed away from sease at age 46.

6, has the same as does his old sister.

ddy

A. Crumly

wboy boots was born. lways brown. ooked worn. approach ning ‘round. s own step, that sound. heel, toe.

Gary Heiman and Devon Walker,

ride for Bike For the Cure. His wife Barbara is a retired social worker for HD families in the Columbus area.

Gary is a former Blue Beret and salesman, whose e bleachers bicycle cyclometer eball field. will hit 45,000 p on Mom, miles by June. He ss to steal. has ridden the heel, toe.

Great Ohio Biking Adventure (GOBA) cream store 11 times. e bad news.

Devon Walker believing (Ohio) is commitd to lose. ted to her second heel, toe. long-distance HD ride. She comes my old man from an HD famears ago. ily, and is riding m with me for her grandma, eather soles. great-uncle and heel, toe. uncle, who have all been affected

by HD. She is the vice president of the Central Ohio Chapter of HDSA. Alina del Rio (New York) returns this year as a full-time rider after completing 2-1/2 days of last year’s ride. She is challenging herself this year to 14 days of bicycling.

A Crumly She is gene positive for HD. Her motto is “Making a difference one mile at a time.”

both from Ohio.

The first 16 rides have taken Nemec and Reicks through 47 states, including Washington, DC, over 20,000 miles, and to 16 different cities to attend the National HD Convention each year. Visit www.bikeforthecure. org for information about previous rides.

Route 66 Referred to as “The Mother Road,” “America’s Main Street” and “The Will Rogers Highway,” Route 66 was the most famous of the original U.S. highways, created in 1926, connecting Chicago and Los Angeles. Reicks and Nemec have bicycled the entire length of this highway in the past and highly recommend it.

Famed Route 66 artist Jerry McClanahan is sketching an original design for the front of the Bike For the Cure XVII T-shirt this year as a contribution to HD. It will feature his trademarked cartoon figure, “Rootie,” who appeared on two previous ride T-shirts he designed. The bicyclists plan to visit his studio and museum near Oklahoma City this year. (www.mcjerry66.com)

Send off breakfast On Saturday, June 6 there will be a send off for Nemec and Reicks at the Sherwood Park north pavilion from 8:30 a.m.-10:30 a.m. Homemade breakfast burritos will be on the menu, as well as contributions from Home Style Bakery, Safeway and City Market.

The HD support group meets at 6:30 p.m. the last Tuesday of every month at First United Methodist Church, 522 White Ave. ■

HEALTH & WELLNESS 7

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A LENS look at your brain

By Marsha Kearns

S

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ometimes your brain may feel like it’s full of crashing waves or like it’s in a fog. This may result in such symptoms as stress, anxiety, depression, insomnia, migraines, pain, TBI, and ADD/ADHD. One safe new way to calm your brainwaves is through LENS, the low-energy neurofeedback system—a medication-free option.

Different methods of neurofeedback have been used for decades to change behavior or thought processes. LENS was developed by Dr. Len Ochs in 1994 and has racked up an impressive body of positive study results and glowing testimonials from the people who have used it to help themselves update their brain’s operating system and reduce or eliminate annoying symptoms that interfere with their lives on some level.

Yes, you may feel like a science experiment with electrodes stuck to your head, but there is nothing to fear. The electrodes simply record your brain activity and map them onto a graph showing where and how well different areas of your brain are functioning. The same electrodes deliver a feedback frequency to the brain that helps the brain find its way back to healthier functioning.

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munication to the nervous system, a person experiences reduction or elimination of symptoms.

“The electromagnetic signal is much less than that of a watch battery,” said Loraine Adams, Ph.D. “Yet the mapping shows impressive change over time with no stress or pain for the patient. The patient simply sits comfortably with eyes closed to receive a LENS treatment.”

Adams has used the LENS therapy successfully with patients since 2004.

She serves patients from Montrose to Delta to Grand Junction. Her portable system allows patients to have sessions in the comfort of their own homes. Adams said it has been very satisfying to see lives improve and change, especially when people claim to have “tried everything” before finding neurofeedback.

A primary benefit of the therapy is that there are no negative side effects. LENS may also be helpful when medication is not an option. It is recommended that patients seek advice from their primary physician prior to reducing or stopping any medication.

Some insurance companies reimburse for neurofeedback services.

For more information, contact Adams at 970-319-9228 or ladams2222@ gmail.com. A LENS informational brochure is available by request.■

WHAT IS MEDICAL IDENTITY THEFT?

All types of people, including doctors, medical equipment companies, and even family members have been caught stealing medical identities. There have even been links to the mafia and thieves from other countries!

This is a type of Medicare fraud.

Every time a thief uses your identity to receive medical care, a record is created with false information about you, information such as: • • •

A different blood type Test results that are for something you never had done A diagnosis for illness, allergy or condition you do not have

Here are some warning signs that your medical identity may have been stolen: • • •

You get a bill for medical services you never received A debt collection company contacts you about money you do not owe Your insurance company told you that your medical benefits limit has been reached

Medical identity theft is serious business. If you think you are a victim of Medicare ID theft, report that information to your local State Health Insurance Assistance Program (SHIP). You don’t want to miss out on receiving treatment because of some thief!

Sponsored by the Association of US West Retirees (AUSWR) and Mesa County RSVP

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SUMMER 2015

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Get the most out of your vacation through better hearing

By Jo-an Mealler, M.S. F-AAA, CCC-A

T

he two greatest expenses facing seniors are housing and living expenses. Those two categories account for nearly half of a retiree’s budget.

After that, come dining out (20 percent); health care (12-18 percent); and transportation (13 percent), leaving 5 percent or less for recreational travel, whether it’s a trip to visit family, or that vacation of a lifetime.

The need to maximize the quality of that experience is paramount.

Physical limitations, including hearing loss, figure heavily into that equation. For example, the stress and time lost because a hearing-impaired traveler misses a flight, because he didn’t hear or she misheard a boarding call or gate change announcement, deeply erode the quality of that trip. A one-day delay during a 14-day trip represents a 7 percent loss on

the investment alone.

When you finally arrive you discover that guided tours, restaurants, shows and cultural events are far from hearing-impaired friendly. The inability to hear or understand what’s being said typically leads to withdrawal from or even total avoidance of that activity.

There’s no real pleasure in a vicarious vacation. It’s one thing to hear and participate in all those rich experiences and quite another to catch up on them from photos and other people’s stories. Why go to that reunion if you won’t be able keep up with the multiple conversations and reminiscences without an “interpreter”? Why visit that resort if you’re going to stay in your room with the TV cranked up, watching Wheel of Fortune?

You can’t go back and re-hear that hilarious tour guide, the sounds of a

native bazaar, or even Uncle Charlie’s corny stories. A reality check and a little preparation can vastly improve your experience.

Take care of that hearing loss well in advance of your vacation. Make it part of your planning, rather than an afterthought. As with changes in diet or medications, changes in hearing require time. Often, with first-time wearers, the brain is receiving information it hasn’t dealt with for years.

It needs time to learn how to correctly interpret the new information it’s receiving.

Make intelligent, informed choices.

Patients regularly point back to the enormous benefit they receive from investing in quality hearing instruments fit by truly competent professionals.

Likewise, they’re quick to point out that hearing aids failing to meet the needs of someone cutting financial corners are expensive indeed.

Do the best you can, but do it right.

Finances are often the driving force behind compromise. That’s fine, as long as it’s intelligent and well informed. Obviously, opting for the

HEALTH & WELLNESS 9 cheapest product available doesn’t make sense if it doesn’t do the job.

Conversely, investing so much in hearing aids that you can’t afford that vacation makes no sense.

Plan ahead. Make sure that tour is equipped with assistive listening devices. If you have an old set of hearing aids, take them along.

There’s much to be said for having a spare. Take plenty of batteries. Don’t count on easily finding what you need if you’re traveling abroad. Verify that your hotel is ADA compliant for the hearing impaired. For example, a bed and breakfast with one to 25 rooms must have at least one of the following: text telephones (including one at the front desk so they can communicate with the hearing- or speech-impaired guest), closed caption TV decoders, visual alarm smoke detectors, visual alert for a ringing phone, and visual door knock alerting devices.

There’s more about that from the National Association of the Deaf. Visit http://nad.org/issues/transportationand-travel/hotels-and-motels. ■

10 HEALTH & WELLNESS

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Here we GROW! (again) NOVEMBER 2014 •

• 2014 Holiday events you don’t want to miss page 6 & 12

Produced by the BEACON’s Advertising Team

Your Guide to a Happy Holiday

Now on the web at www.BeaconSeniorNews.com

Vol. 28 No. 11

Western Colorado’s Monthly Newspaper for Adults 50+. Over 34,020 Readers.

Celebrate the holidays with gift-giving ideas galore from our area’s finest merchants.

Healing with Art The Veterans’ Art Center is a place where veterans can heal their emotional wounds through music and art. Page 6.

Elks’ Lodge It was no easy task establishing a lodge in both Delta and Montrose, but perseverance and creativity prevailed.

Page 20.

Museum honors Ute heritage The Ute Indian Museum helps share the stories and livelihoods of the native Utes.

Page 30.

Our annual salute to local veterans

Photo courtesy of Veterans Committee of Photo the Western

by Xxxx Slope Xxxx.

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Balancing the needs of seniors with the interests of boomers is no easy task, but we must be doing a pretty good job because we can’t keep the racks full.

So we’re printing more papers and adding more racks. Thanks for reading!

SUMMER 2015

Women, get screened during National Women’s Health Week

W

omen are often the caregivers of the family. After taking care of kids, spouses, aging parents, or even friends, we sometimes forget to take care of ourselves. Each year Mother’s Day kicks off National Women’s Health Week, May 10-16, a time for women to focus on their own health, and take steps to stay as healthy as they can be. Some suggestions for living a longer, healthier life include: • Healthy Eating - A healthy diet can reduce your risk for all kinds of chronic disease, including heart disease and cancer. Aim for at least 2-1/2 cups of fruits and vegetables daily, drink plenty of water, and try to avoid empty calories like sodas and sweets.

• Active Living - Did you know that just 30 minutes of brisk walking each day can lower your risk of breast cancer? Walk, bike, dance, swim—just get moving!

• Mental Health - There is a strong connection between mental and physical health. Take care of yourself by getting enough sleep, maintaining a strong social network, and managing your stress with healthy interventions like exercise or meditation instead of alcohol or overeating.

• Yearly Wellness Exams - This yearly visit is an opportunity to discuss family history, address any changes in your health status and take care of all recommended health screenings, including blood pressure, cholesterol and cancer. The American Cancer Society recommends that women continue cervical cancer screening until at least age 65. Increasing age is the greatest risk factor for breast and colorectal cancer, so these screenings should continue for as long as a person is in good health.

For details, visit womenshealth.gov/ nwhw. ■

SUMMER 2015

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HEALTH & WELLNESS 11

Neurosurgeon recommends building muscle as best protection against the “disease of aging” I f you want good health, a long life and to feel your best well into old age, the most important thing you can do is strength training, said Dr. Brett Osborn, author of “Get Serious: A Neurosurgeon’s Guide to Optimal Health and Fitness.”

“Our ability to fight off disease resides in our muscles,” Osborn said.

“The greatest thing you can do for your body is to build muscle.”

Muscle is all protein, which is good for you. Fat, however, is an endocrine organ, meaning it releases hormones and other chemicals. When a person has excess fat, he or she also has a disrupted flow of excess biochemicals, which can increase insulin resistance and boost risk factors for stroke and high blood pressure.

“Increased cytokines, immune system chemicals, for example, are associated with increased risk for cardiovascular disease,” Osborn said.

“You’re only as old as your arteries.”

He said strength training has health benefits for everyone.

“Some fat is visceral fat,” he said.

“It’s stored around the organs and it’s even more dangerous than the fat you can see. People who look thin may actually be carrying around a lot of visceral fat.”

So what’s the workout Osborn recommends?

These five exercises are the pillars of a solid training regimen.

• The squat is a full-body exercise.

It’s the basic movement around which all training should be centered. Heavy squats generate a robust hormonal response as numerous muscular structures are traumatized during the movement (even your biceps). Standing erect with a heavy load on your back and then repeatedly squatting down will stress your body inordinately and in a good way, forcing it to grow more muscle.

• The overhead press primarily activates the shoulders, arm

extenders and chest. Lower body musculature is also activated as it counters the downward force of the dumbbell supported by the trainee. From the planted feet into the hands, force is transmitted through the skeletal system, stabilized by numerous muscular structures, most importantly the lower back.

• The deadlift centers on the hamstrings, buttocks, lumbar extensors and quadriceps, essentially the large muscles of your backside and the front of your thighs. As power is transferred from the lower body into the bar through the upper body conduit, upper back muscles are also stressed, contrasting with the squat, which is supported by the hands. It is considered by some to be the most complete training exercise.

• The bench press mostly targets the chest, shoulders and triceps. It’s the most popular among weightlifters, and it’s very simple. Trainees push the barbell off the lower chest until the arms are straight. This motion stresses not only the entire upper body, but also the lower body, which serves a stabilizing function.

This provides a

big hormonal response and plenty of bang for your buck.

• The pull-up/chin-up stresses upper body musculature into the body.

A pull-up is done when hands gripping over the bar; a chin-up is where hands are gripping under the bar. Nine out of 10 people cannot do this exercise because most simply haven’t put in the effort. It’s also been called a “man’s exercise,” which Osborn said is nonsense.

There are no gender-specific exer-

cises. Women, too, should aspire to enjoy the health benefits entailed with this pillar.

“There are no secrets to a strong and healthier body,” Osborn said.

“Hard work is required for the body to remain vital and strong at any age.

Always practice proper form and safety. Otherwise, the result will be the opposite of your goal, an injury.”

For more information about Osborn and his book, visit www.drbrettosborn.com. ■

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