Health, Mind & Body

Let Our Family Care for Your Family!

Monique M. Dana, D.D.S., FICOI, MICOI Michael R. Dana, D.D.S., P.C. Nicole D. Dana, D.D.S., FICOI, MICOI Bradly R. Dana, D.D.S., FICOI, MICOI • Digital & 3D X-Rays • Laser Cavity Detector • Drilless Dentistry

COSMETIC DENTISTRY

MAY 2018

• Veneers • Bonding • Tooth Colored Fillings • Tooth Colored Crowns • Braces

• Latest Technology • Minimal Sedation for Anxiety • Hard & Soft Tissue Laser

GENERAL DENTISTRY • Implants • Fillings • Extractions • 1 Appointment Root Canals • Gum Disease Treatment • Dentures

Reasonable Fees • Most Insurance Accepted • Care Credit Available

A SPECIAL SUPPLEMENT TO THE

BLACK HILLS PIONEER & WEEKLY PROSPECTOR

1306 Main Street Spearfish, SD 605.642.7727

200 Federal Avenue Rapid City, SD 605.342.6038

www.danadentalarts.com

Be Sure to Get Your Vitamins

V

itamins are essential for good health and living at your peak performance.

Without the necessary vitamins, you wouldn’t be able to perform even the most basic of tasks. But are you getting enough? Here is a list of essential vitamins — and where to find them.

What it does: Vitamin A does great things for your vision and immune system. It can also reduce your risk for heart disease. Taken in large doses, however, it can be harmful, so make sure to only take the recommended amount.

Symptoms of deficiency: According to the Mayo Clinic, the first symptom of a deficiency is night blindness. Other symptoms include eye dryness, dry skin, frequent infections and seeing spots.

Where to find it: Look for foods rich in beta-carotenes, like carrots and cantaloupes.

the muscles or extreme fatigue.

Where to find it: Milk, orange juice and salmon are a great place to start, but you may need a supplement to reach your daily target.

B Vitamins

Calcium

Vitamin D What it does: Doctors believe that getting your daily intake of this vitamin can reduce your risk of breast cancer up to 50 percent. It also helps your body absorb calcium, another essential vitamin.

Symptoms of deficiency: Most people suffer no symptoms, but can feel pain in

Synchronized Prescription Refill Service

B

uying sunscreen should be an informed decision. It’s a product with the sole function of protecting your skin from being seriously damaged.

The good news is that knowing which product is the right choice for your skin doesn’t have to be stressful.

Every year, the Environmental Working Group — an independent advocacy group that focuses on public health as well as environmental issues — releases an updated guide to purchasing sunscreen.

Here is what you need to know.

Vitamin A

What they do: Yes, there are several.

And they work together to keep you mind sharp and your muscles toned.

The most important of these for women is B9, also known as folic acid, which keeps red blood cells healthy.

Symptoms of deficiency: Anemia, fatigue, tingling feet, poor balance and sometimes shortness of breath and memory loss.

Where to find them: Fortified breakfast cereals and whole grains.

Sunscreen 101

Do Your Research © ADOBE STOCK

What it does: This vitamin is all about strengthening your bones.

Symptoms of deficiency: Cramping, muscle weakness, muscle spasms, fatigue, sensations of pins and needles.

Where to find it: Milk, cheese and yogurt

Prior to 2011, there were no legal requirements that sunscreens protect against lower-energy UVA rays. In 2011, the FDA enacted the first regulations for sunscreen, requiring companies that advertised “broad spectrum” to pass a series of tests.

This doesn’t mean the system is safe.

In fact, these FDA regulations are lax, when you consider half of U.S. sun-

screens could not be sold in other countries with stricter regulations. This makes it critical that you do your own research before buying that next bottle.

Look For Mineral-Only Sunscreens Sunscreens with zinc oxide and titanium dioxide rated well in these reports because they are stable in sunlight and offer a good balance of protection against both UVA and UVB radiation.

Avoid sunscreens containing vitamin A (look for retinyl palmitate), which is unstable in the sun and may harm the skin. Also avoid oxybenzone, which is a hormone disruptor.

Higher Isn’t Better Many people purchase their sunscreen based on SPF, assuming higher is better. But research has shown there’s very little extra protection once SPF reaches 50. The Skin Cancer Foundation reports that products with very high SPF may encourage individuals to neglect photoprotective behaviors, including spending time in the shade and wearing sun-protective clothing. When you purchase a sunscreen with higher SPF, you may not be getting the most bang for your buck.

Talk to your physician about which type of sunscreen is best for you and your family.

PAIN getting in your way?

Iron What it does: Iron keeps your red blood cells healthy and strengthens your immune system.

Symptoms of deficiency: Dizziness, fatigue, lightheadedness.

Where to find it: The two easiest places to get iron is through fortified cereals and red meat. Several vegetables are high in iron, too, particularly dark, leafy greens. Too much can be harmful though, so best to talk to a doctor before taking a supplement.

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Health in 10 Minutes or Less

B

Meditate

eing healthy is intimidating for many people because we associate it with dramatic overhauls, such as an intense workout regimen, a restrictive diet or losing a significant amount of weight.

But there are small things you can do every day that will dramatically improve your health and quality of life.

Here are our “top 10 in 10 minutes.”

Get up and move. Sitting is the new smoking, and if you do too much of it for long periods of time, your body will deteriorate. If you have a desk job, set a timer every 30 minutes and get up and get a drink of water or walk around the office.

Take a power nap. Yes, even 10 minutes can dramatically improve your mental aptitude — and mood.

Make a Healthy Breakfast It is the most important meal of the day. Eating a healthy breakfast can sig-

Meditation has been linked to a wide range of benefits for the mind and body.

Meditation is all about bringing mindfulness to your present moment. If you are unpracticed or feel silly, download an app to help guide you. Many are free and can be done in small increments.

Sit Up Straight Good posture not only affects your physical health but your state of mind.

Sitting up straighter will heighten your confidence (as well as others’ perceptions of you). So, shoulders back. Your back will thank you for it.

Stretch Keep your muscles flexible and strong.

Write Out Your Grocery List Studies show you are more likely to stick to it if it’s written out.

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nificantly ward off the risk of obesity.

Do High Intensity Interval Training (HIIT). As it turns out, you don’t need to run for miles every week to follow a healthy exercise routine. HIITs refer to short rounds of intense work. Think 40 seconds of jumping jacks followed by 20 seconds of rest. Repeat with different movements for 10 minutes.

Snack on a Handful of Nuts

Brush Your Teeth Before Watching Television

According the The New England Journal of Medicine, people who regularly eat nuts are significantly less likely to die from cancer, heart disease and respiratory disease — among many other afflictions — than those who do not.

You are much less likely to reach for the junk food with minty fresh breath.

Yoga Summer Solstice Class Celebrate Summer with Yoga!

Outdoor class at Highland Park

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• Convenient appointment times • Outstanding customer service • Patient-centered individualized treatment plans • No referral needed for most insurance companies

(indoors if inclement weather)

Wednesday, June 20 @ 5:30 pm Preregister @ BFACC for class details.

Members $5 ~ Nonmembers $10 Instructors: Tessa & Tara

Sign up for June Yoga Foundations Class and get Summer Solstice Class FREE! Session runs May 30-June 27 1111 National Street, Belle Fourche • 605-892-2467 www.bellefourche.org • office.bfacc@midconetwork.com

Transform your life with Hypnotherapy Hypnotherapy can help you with:

Julie Wingen, DPT

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Sharpen Short-Term Memory A

word puzzles or volunteering into your weekre you feeling a little ly schedule.

These types of activities can keep your foggy lately? Does your mind sharp, especially if you’re suffering list of things to do seem a bit from short-term memory loss. fuzzy? You might be dealing Spend Time with Friends Consistent social interaction helps reduce with some form of short-term occurrences of depression and stress — both of which have been linked to memory loss. memory loss.

While these may not be signs of serious health issues, they can be indicators that you should discuss the matter with your physician.

One in eight Americans over the age of 60 reports worsening memory loss, according to a study by the Centers for Disease Control and Prevention.

There are many ways to improve your short-term memory, including regular mental exercises, the proper amount of sleep and even a healthier diet. Always be sure to check with your medical team before making major changes to your regular routine.

Keep Your Mind Busy

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Many people understand the importance of physical activity when it comes to living longer, healthier lives. What you may not realize is that mental exercise can be just as important.

Do you take time out of your day to keep your mind in shape? If not, it might be time to start incorporating activities such as cross-

Spending more time with friends and loved ones is easy. You just have to make time for this social aspect of your life. Look for ways to interact with more people around you.

Share in their stories and be open with your own life.

This type of interaction will help you connect on a personal level while strengthening your cognitive functioning.

Get More Sleep As more research shines a light on the importance of sleep, Americans are starting to realize the damaging effects of skipping out on their Zs. Many recent studies, including from Northwestern University and the National Institutes of Health, have provided us with a deeper understanding of how sleep functions in the brain to support learning and memory.

Adequate sleep — at least seven hours per night for most adults — plays a critical role in your overall health and productivity. Get yourself on a consistent schedule. Your memory will thank you.

Enjoy your independence with our unique tiered levels of care.

PASS RATES FAMILY

Everything you need for Fitness & Fun!

• Pharmacy Delivery • Registered Nursing Assessments/Treatment • Weight, Pulse, and Temperature Monitoring • Incontinence Management • Medical Appointment Coordination • Medication Administration • Service Plans created by the Reistered Nurse • Oxygen Certified • Blood Pressure and Blood Sugar Monitoring

Call (605) 642-4910 2010 Windmill Drive | Spearfish sandstoneseniorliving.com

Lap Pool • Cardiovascular Equipment • Weights • Saunas Party Room • Basketball Court • Racquetball Court Indoor Walking/Running Track • Water Slide Zero Entry Pool • Adult Exercise Classes & More!

Variety of Programs for Young & Old!

Water Aerobics • Pilates Yoga • Zumba • Cycling Kettlebells • Strength Training Summer Camp Swim Lessons • Swim Team Boys & Girls Pee Wee Basketball

Hours of Operation Monday–Friday: 5 a.m. – 9 p.m.

Saturday: 7 a.m. – 5 p.m.

Sunday: 1 p.m. – 6 p.m.* *Closed Sundays during the months of June, July, August, and on major holidays.

Pool closes 1/2 hour before

DEADWOOD RECREATION & AQUATICS CENTER 105 Sherman St., Deadwood • 605-578-3729

Daily $7 1 Month $30 3 Months $82 6 Months $150

SINGLE ADULT Daily $4 1 Month $23 3 Months $55 6 Months $85

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